In a sentence, CrossFit defines itself as constantly varied, high intensity, functional movements. What does this mean to you? The style or formats of our WODs (workout of the day) are constantly changing, as are the exercises within those WODs. We believe that routine is the enemy of progress and are therefore constantly trying to alter the way that we work out so as to be prepared for a variety of athletic situations (lifting heavy furniture, running away from a bear, playing kickball, etc, etc, etc). Generally speaking the wods are quick, sometimes finishing in as little as 5 minutes, other times approaching 40 minutes to an hour. Regardless of time spent working out, they will always be intense and will leave you with a feeling of the satisfaction of a job well done. They are done in small groups (approximately 8 people) and thus you will receive personal attention and instruction from the trainer. Our workouts are functional in that they will absolutely help you in your every day life. Whatever your athletic pursuits may be, CrossFit will help put you in a position to be successful in those endeavors.
An important point to make regarding CrossFit is its universal scalability. Often times there is the misconception that you have to be in amazing shape to even step foot into a CrossFit gym. Fortunately, that is absolutely not the case. CrossFit is for everyone: a former athlete looking to get back to the shape of their former years, a mom looking to find her pre-pregnancy weight, the average person looking to just have solid general physical health, or a person with, for example, back pain that is looking to increase core strength and in doing so reduce their back pain. Every workout is scalable, meaning that we can change virtually any exercise to fit your needs and keep you safe during the workout. We can alter weight, repetitions, or the exercise itself to meet your needs. Eventually as you get stronger, you will work towards doing the prescribed workout of the day.
WOD – Workout of the day
AMRAP – As many rounds/reps as possible
Chipper – A workout with several tasks to complete. You “chip” away at the repetitions for each task.
RX’d – Workout done as prescribed, no modification/scaling
SDHP – Sumo Deadlift High Pull
HSPU – Handstand pushups
GHD – Glute Ham Developer
OHS – Overhead squat
Benchmark Workouts – There are a series of benchmark workouts called the ‘Girls’ and the ‘Heros’. These are meant to be done as a yard stick for progress. You will repeat them every couple of months to see if your score is improving and thus, your fitness as well.