Functional Fitness: CrossFit prepares you for any physical contingency. Workouts are constantly varied, and incorporate weightlifting, gymnastics, running, and more.

Guided by a Coach: CrossFit meets you where you’re at. Your coach will adjust the workouts to be appropriately challenging for you. As you learn what you’re able to do now, you’ll be rewarded with a new challenge to pursue next.

Fueled by Community: CrossFit gyms are not cookie-cutter franchises, but instead dynamic and varied independent businesses that bring the CrossFit methodology to their local community

A CrossFit class is a one-hour group session led by a coach. A typical class looks like:

Whiteboard brief — The group arrives and circles around a whiteboard or TV at the front of the class. The coach will talk through the workout, the movements within it, the intended stimulus, and ideas for scaling. Some gyms have a ‘question of the day’ and ask each person to say their name and their answer to help people get to know each other.

Warm-up — The coach will lead the class through a warm-up to prepare for the workout.

Skill practice —The coach will lead the class through skill practice, typically related to the movements that appear later in the workout.

Workout prep — Each person will get out the equipment necessary to do the workout, such as a barbell or rowing machine.

Workout — The coach starts the clock and everyone does the workout together.

Clean up — After the workout is over, athletes give each other fist bumps and wipe down / put away their equipment.

GYM-RELATED

Box — A CrossFit gym.

Affiliate — A CrossFit gym. CrossFit gyms are affiliated with the parent company CrossFit. They are not franchises but rather ‘affiliates.’

WORKOUT-RELATED

WOD — Workout of the day

AMRAP — As many reps/rounds as possible.

EMOM — Every minute on the minute.

Tabata — 8 intervals of 20 seconds of work and 10 seconds of rest

Scale / modify — Adjust the movements or amount of work (repetitions) in a workout to make it appropriate for athletes’ physical needs and abilities. A coach’s job is to help their athletes adjust the workout appropriately.

Rx’d = As prescribed. Many gyms will write the “Rx’d” version of the workout. By design, the Rx’d version is meant to challenge the fittest athletes at the gym. Most athletes will have to scale or modify the Rx’d workout to meet their needs.

MOVEMENTS

Burpee — Laying flat on the ground, getting up to a squat, and then jumping.

Thruster — Squatting down with a barbell (or dumbbells) on your shoulders, and then standing up quickly and putting the weights overhead.

Snatch — Bringing a weight from the ground to overhead in one motion.

Clean and jerk — Bringing a weight from the ground to your shoulders (clean), and then from your shoulders to overhead (jerk).

This is just the start of a long list of things you’ll learn at CrossFit. Remember, it’s the coach’s job to help guide you through the workout of the day. Classes start with a whiteboard brief so the coach can explain the workout and open it up to any questions. If you’re not sure, just ask.

You can contact The Core Force Crossfit to do CrossFit anywhere—even with minimal equipment. To work with a credentialed coach in a dedicated, fully equipped facility. Fill out the contact form