Frequently Asked Questions

What do I bring or wear?

You don’t need any special equipment to participate. Just show up ready to work. We do have recommendations regarding shoes, gear and clothing that are helpful and handy. check out our post on the Well Equipped CrossFitter

Why is it more expensive than other gyms?

This is not your typical, on your own, gym experience. Every class is instructed by a highly knowledgeable and experienced coach who will guide you and push you to a higher level of fitness. You work out in a group format with other athletes there to push and encourage you. You receive personal attention and learn valuable skills in every class.

Will I/can I get big doing CrossFit?

Do you want to? Weight loss/gain depends solely on diet; the quality of the diet, training, training history, recovery (sleep, low stress, etc.), and genetics help determine what amount of that gain/loss is muscle or fat. If you don’t want to get big (eg. a woman), you must eat only at or slightly below your maintenance level of calories. Now, on the other hand, If you train the WODs hard, and eat right (and slightly above maintinence calories) and get lots of sleep, you will definitely lose fat build muscle mass with the crossfit protocol.

For all you guys doing workouts you found in the fitness magazines (i.e. bodybuilding workouts)… consider this…

According to Coach Glassman, the founder of Crossfit, the bodybuilding model is designed around, and requires, steroids for significant hypertrophy. The neuroendocrine response of bodybuilding protocols is so blunted that without “exogenous hormonal therapy” little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don’t come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.[/wptabcontent]

But I don’t wanna be an athlete, I just want to tone, I don’t want to get bulky, etc…

Boy do I hear this one alot from women. Let me start off by pointing out a point that Mark Rippetoe made in the Crossfit Journal :

“The fact is that aesthetics are best obtained from training for  performance. In both architecture and human beauty, form follows function. Always and everywhere, the human body has a certain appearance when it performs at a high level, and depending on the nature of that high-level performance, this appearance is usually regarded as aesthetically pleasing, for reasons that are DNA-level deep. The training through which high-level performance is obtained is the only reliable way to obtain these aesthetics, and the only exceptions to this method of obtaining them are the occasional genetically-gifted freaks—people who look like they train when they were just born lucky. As a general rule, if you want to look like a lean athlete—the standard that most active people strive to emulate—you have to train like an athlete, and most people lack the “sand” for that.”

Its like a new language, what does it all mean?

WOD: Workout Of the Day.

RX: Prescribed. This indicates that you completed the workout exactly as written, no modification of weight or movement.

AMRAP: As Many Rounds/Reps As Possible.

MET-CON: Metabolic Conditioning. This is a style of workout design that CrossFit is famous for which consist of high intensity execution of an exercise or exercises for time domains.

PR: Personal Record for a certain lift or workout.

1RM: One rep max. Generally referring to weightlifting and weighted movements.

OLY: Olympic Weightlifting, including the movement Snatch, Clean, and Jerk.