Frequently Asked Questions
What is the difference between BootCamp and CrossFit?
Bootcamp provides a high-intensity workout, similar to CrossFit, but without barbell work and much fewer technical movements (weighted squats, Olympic lifts, ring work, etc.). Bootcamp is designed to improve all-around fitness and be a preparation for those interested in eventually joining CrossFit. Bootcamp is also good for endurance athletes who are looking to balance out their regime with shorter, higher intensity work that will help develop speed and improve strength.
What language are classes?
English and some Khmer (Cambodian). All classes are in English first but coaches Sreymao, Bonx and Corbett (to a VERY small degree) can assist you in Khmer. We do recommend that everyone attending have a basic level of English. If you speak NO English and NO Khmer, we will not be able to provide membership.
How do you do your programming?
We program Bootcamp in-house with our coaches and CrossFit we use mostly use Projects Fit programming with occasional modification for our membership and gym needs. We assess the progress of our athletes and review what we’ve covered, focusing on keeping a balance between different movements and keeping things interesting and challenging. We take progression seriously and will work with our athletes to scale to what is appropriate and set goals for the future. We actively listen to our athlete and appreciate your comments and feedback so always feel free to contact us.
What does On Ramp cover?
On-Ramp is a mixture of theory and practice (you get a full workout in each session). Our coaches will introduce you to several fundamental aspects of CrossFit such as: bodyweight exercises, medicine balls, kettle bells, box jumps, weightlifting (back squats, deadlift, press), mobility and nutrition. Each session will include a “metabolic conditioning” (MetCon) component which will increase in intensity throughout the six courses.
What program should I do?
Funny you should ask, we wrote a post on this a long time ago, check it out.
Can I hold my membership for vacation, work travel or injury/sickness?
Yes, and no, it depends:
All requests for memberships to be put on hold must be made through an e-mail to: strong@… if you know or use our contact form. No FB message requests are accepted!
If you have experienced an injury or an illness that lasts for more than 7 days, we are able to put your membership on hold until you recover.
If you will be out of the city for more than 7 days for work, you may ask for a membership hold up to 1 week. You must ask in advance with specific dates.
We will not hold for vacations (personal travel). You must plan in advance and figure out the best value for yourself. Sometimes, this means buying a 10-pass instead of a monthly.
I’m just visiting, can I drop in?
Yes, athletes can drop-in for either CrossFit or Bootcamp. Athletes who have attended a CrossFit foundations course with at least one-month of CrossFit experience are welcome to drop-in to any CrossFit class for $13 (including VAT, no VAT refunds available). No former experience is necessary to drop-in to our Bootcamp program for $9 (including VAT). Please create an account and reserve your spot online as some of our classes tend to fill up quickly. Alternatively, if you are here for work or an extended stay, you may want to look at a 1 week “traveller’s pass or signing up for a full month membership. Please contact us with any questions you may have.
Do you have Cambodian coaches?
Yes! Visit our coaches page to learn more.
What kind of equipment do you have?
We have sourced high-quality equipment directly from suppliers in China. China makes low-quality and high-quality goods, we opted for the better stuff. That being said, we’re starting this on a limited budget and have to import everything so we’re working on equipping up the box in stages.
As of 2019 we have:
- 12 Barbells, 6 Women’s 15KG, 6 Men’s 20KG and a selection of training bars
- 800KGs of Bumper Plates
- 7 Squat Racks
- 12 Pullup Bars
- 7 Concept 2 Rowers
- 4 Sets of Rings at Muscle Up Height
- 6 Climbing Ropes
- 4 Sleds
- 2 Sets of Jerk Boxes
- 1 Big Ass Fan
- A selection of mobility equipment
Do you have showers?
Yes, we’re actually quite proud of our changing rooms. We have a lot of commuters so you’ll find a hot shower and towels available along with a lock and a locker waiting for you. We provide small towels and shower towels so you don’t have to bring yours with you.
Do you have parking?
Yes, although there may be a car fee ; ) We are avid cyclists and provide indoor bike parking and outside for motos. Cars take up the space of 8 motos and about 12 bikes so if you need to park we may charge you an inefficiency tax : )
Do you have food or drinks?
What forms of payment do you take?
Cash, either US Dollar or Khmer Riel. We also take ABA based bank transfers for for Cambodia-based accounts only.