What exactly is CrossFit?

Our philosophy identifies 10 fundamental elements of fitness:

  1. cardiovascular endurance
  2. stamina
  3. strength
  4. flexibility
  5. power
  6. speed
  7. coordination
  8. agility
  9. balance
  10. accuracy

Using “constantly varied, functional movement performed at a relative high intensity,” it is a functional fitness program. The difficulty level of our daily workouts is designed to be increased or decreased, depending upon the individual. This makes them doable by anyone.

Daily workouts may include exercises such as core conditioning, body weight exercises, jumping rope, sprinting, lifting, etc.

Do I need to be "in shape" before starting?

We promise you’ll be totally fine. Trust us.

The very first thing you will discover is that CrossFit does not discriminate. Whether you are young at heart, like to compete, or are recovering from injury… whether walking the dog is the only exercise you’ve had in years, or you’re someone who likes to training for the next competition…We will help you achieve your fitness goals.

The only requirements are that you have a positive attitude, a willingness to work hard, to learn new things, and have the desire and passion to let us help you reach your fitness goals. You will succeed and see great results.

One of the things that makes Salus so unique is our community of people from literally every walk of life: stay-at-home parents, elite athletes, students, CEOs, members of the armed services, firefighters, you name it. Salus bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day are designed for anyone to participate.

Yes, anyone.

Can I try out a class first?

Of course! But before your FREE trial class, one of our awesome coaches will talk with you about your goals, your fitness history, any modifications you may need and answer any questions. Give us a shout to set up an appointment to talk with a Coach about your goals and answer any questions. Feel free to call/text at 732-800-1269 with any questions.

I'm looking for a new gym and I’d like to check you out prior to joining.

If you are an experienced CrossFitter or Weightlifter, we will give you a complimentary day. If you feel Salus is the right gym for you, we’ll get you started in the right program. Please contact us at info@salusnj.com.

Why is your gym more expensive than other gyms?

We know you have a lot of choices when it comes to working out.

What’s the right answer? A free Instagram workout? The gym down the street for $15/month? A fitness app membership?

We’d actually encourage you to ask a different question: What are your goals? Personalized attention? Trained, professional coaches? Accountability? Working out with a group of like-minded people who cheer on your success? If the answer to any of the above is “yes”, then we’d encourage you to check us out.

I'm new but I want to skip On Ramp. Can I do that?


We do require all new members to take On Ramp, so that we can make sure you learn the basics of safe and effective movement. That also makes group training classes better for everyone, since we don’t have to start from scratch each time a movement comes up.

However, if you are experienced, we can do an assessment first and test you with the movements. Schedule your FREE consult to learn more about that.

Can I scale or modify the movements?


We prioritize form over intensity and recommend that you always use a weight that’s manageable for you. Our coaches will help you to replace movements you can’t do with those you can.

Will I Get Bulky?

This is one of the biggest fears that most women have when exercising with weights. (That’s why you mainly see women on cardio machines in globo-gyms and typically not in the weight room.)

By eliminating and reducing your body fat through nutrition and building lean muscle through exercise, you’ll have a better defined body.

Did you know that women should actually be incorporating strength training more than men because they are at higher risk for osteoporosis. Your bones are not going to get stronger by hitting the elliptical every day.

Also, testosterone is required for a person to develop large muscles. Women have 1/10 the testosterone as men, which makes it impossible to develop huge muscles naturally.


Is CrossFit safe?

Yes. And safety is imperative at our Salus Health & Fitness.

Injuries from improper form or rhabdomyolysis from heavy volume workouts can occur, no matter what sport you participate in. Because of this, our credentialed coaches provide precise instructions and coaching to help people move safely and efficiently. This also helps people avoid all the diseases that can come from inactivity, obesity and poor nutrition.


What about nutrition?

Regardless of your fitness goals (increased strength, improved body composition, competition, etc.), nutrition is the driving force behind achieving your goals and improving your quality of life. Establishing proper eating patterns will not only fuel your body for the workouts, but aid in energizing it throughout your day. Failing to get your nutritional intake in check will result in slowed progress with our program. The basic concept behind eating the right things in the right portions is simple: Eat meat, vegetables, nuts and seeds, some fruits, minimal amounts of starch and NO sugar.

Schedule a FREE call with one of our Nutrition Coaches to learn more!

How often do you recommend I come to the gym?

If you’re just starting up, we recommend working out three days/week for the first couple of weeks, then build to four, then five. Once you’re up to five days per week, we recommend building in two active recovery days per week.

What’s your drop-in policy?

We love nothing more than having visitors from other boxes come “throw down” with us!
If you are just passing through, we charge a drop in fee of $20 per day.

Purchase your drop-in here and fill out your waiver conveniently online ahead of time.

It’d be great if you’d plan on arriving a few minutes before scheduled class time so we can meet you and discuss any necessary modifications.

You can find our class schedule Here.

You may find that we do things a little differently than your “box back home.” We hope that you enjoy the change in scenery, clientele, maybe even music. If anything makes you uncomfortable, however, please don’t hesitate to let us know.

I heard that CrossFitter’s use their own language, can you help me understand?

Yes, you heard right. But thankfully, we wrote a post about it! From AMRAP to WOD, “The Girls” and “The Heroes”, we’ll walk you through it all. Check it out here!

Word of caution: No need to be intimidated by this… ☺We’re here to help!

Ok, you got me…How the heck do I get started?

Getting started is easy!

Just book your free consultation to meet with a coach for a 15-minute chat. No sales pressure here, just a chance to answer any of your questions and talk about your goals.

As always, feel free to call or text us at 732-800-1269 or email us here.

Do you sell gift cards?

You bet!

Buy your loved ones a Salus Gift Card, available in any increment, that they can use toward Salus training or nutrition. Contact us directly to purchase a Gift Certificate. We can mail it to you or send it digitally.


It all starts with a simple conversation.