What is CrossFit?

Is This For Me?


Answer: CrossFit is a broad, general and inclusive fitness program.

It is “constantly varied, high intensity, functional movement”. It incorporates the broad, general and specific aspects of all sports and physical tasks. The CrossFit specialty is not specializing.

In our program you will jump rope, perform pull ups, pushups, squats. You will do box jumps, lift weights, swing kettlebells, throw medicine balls. You will flip tires, run, perform ring dips and lunges. We will make the workouts fun and challenging while adjusting the speed, intensity and weights for your fitness level. We promise the workouts will push you and be neither easy nor impossible.


Answer: Yes, it is for you!

CrossFit is a broad, general and inclusive fitness program.Your needs and an Olympic athlete’s needs differ only by degree not kind.  Increased cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility and balance are important to the world’s best athletes and to us.  Of course, we can’t give everyone (at first!) the same weight that an Olympic athlete would use, but we both need functional fitness –and so do you!  Through professional coaching and incremental weight assignment CrossFit can teach anyone who can care for themselves to perform safely the same movements typically utilized by professional athletes in elite and exclusive environments.

If your goal is to just get back in shape or get into your best physical condition then CrossFit may be for you. We will use all the following general physical skills in our workouts:

  1. Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – The ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular movement pattern.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or a given intensity.

Basic Crossfit Terminology:

WOD – Workout of the Day: Every day we will program a workout. That will be the workout that everyone completes that day. Each day will be different.

Standard of Movement – Performance of the movement/exercise in a pre-determined manner.

RX – “As” Prescribed – Completing the WOD without modifications to the weight or standard of movement.

AMRAP – As Many Rounds As Possible: As many rounds of a given set of exercises and reps in a certain amount of time

AMREP – As Many Reps As Possible: As many Reps of a given exercise in a certain amount of time or until failure

5X, 3X, etc. – Rounds expressed as 5 times xyz or 3 times xyz

Factorial – A count-down or count-up of reps, i.e. 1->10 or 10->1

Male “Named” WODS – Benchmark workouts named after male military, fire, and police killed in the line of duty

Female “Named” WODS – Benchmark workouts named after founding female Crossfitter’s and Hurricanes

C2 – Concept 2 Rowing Machine

GHD – Glute/Hamstring Developer Machine

Ab-Mat- A curved mat used for sit ups that fits under your lower back making the sit up more difficult than a basic floor sit up but not as difficult as the GHD.

P-In and D-Out – Using the parlettes perform a push upin-between and bring yourlegs through (out) for a Dip

KB – Kettlebell

DB – Dumbell


MB – Medicine Ball

SB – Slam Ball

T2B – Toes to Bar

K2E – Knees to Elbows

K2C – Knees to Chest

HSPU – Handstand Push Up

SDLHP – Sumo Deadlift High Pull