What is CrossFit?

The CrossFit Journal article, What Is Fitness, covers this in depth.

If you’re pressed for time or just like short answers, I’d say CrossFit is all about increasing work capacity across broad time and modal domains. Basically improving fitness in all areas- strength, endurance, agility, stamina- for any time duration- short to long.

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What is a WOD?

Workout Of the Day.

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What type of training do you do at CFW?

CrossFit training includes three basic elements- gymnastics, weightlifting and monostructural exercises.

Gymnastics would be any time you’re moving your body through space. Your body is the load lifted. These would be basics from- push ups, pull ups, squats, sit ups, and burpees. We can even get more challenging by going for rope climbs, burpee pull ups or muscle ups on rings or bars.

Weightlifting would include movements with an external load. Typically involving a barbell or dumbbell. These movements would include- squat variations (back, front or overhead), press variations, deadlift, clean & jerk and snatch.

Monostructural events include running, rowing, biking (not done at CFW), or swimming (we don’t have a pool). These movements can be applied in various distances and mixed with the two other elements above.

The variation of these three domains of exercise in what makes our workouts unique. At any time we’ll work on one, two or all three of these elements. We’re always striving to improve in all areas of fitness- short burst, heavy load, or moderate to long distance. By changing the stimulus, we keep the body progressing in areas of strength, power, stamina and endurance.

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The WOD (Workout Of the Day) only lasted 4 minutes. Is that all we’ll do?

All of our workouts are different. For a WOD that is short, we generally warm up really well and then hit it! Something like this would be a really intense day of training. A workout like Fran can leave you lying in a heap in only 2-10 minutes. 500m row efforts can hit hard and they only last 90 sec or so.

Along with a good warm up, post WOD mobility, stretching and cool down is important. At CFW, we have several items of prehab (fix it before it breaks) for you to use before or after your workout.

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I only workout at CFW 2-4 days a week. Should I do anything else? If so, what?

We believe that in order for you to get the most benefit to our training at CFW, you should definitely do supplemental workouts on your own. Repetitive, monostructural elements like running or biking are what we generally recommend. You can pattern your workout based on your schedule and how you’re feeling after the CFW WODs. The easiest way to do this is stick to a diet of short intervals one day during the week (Tue or Wed) and longer runs on the weekend when you may have more time.

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But I have injury. I’m slow. I’ve had a lot of birthdays. I’m not very strong. Is CF really right for me?

The great thing about CF training is that we can modify based on individual needs. We can train around injury. We can get you faster. Old doesn’t get you off the hook. Strong is relative, we can make you stronger- by a LOT.

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I’ve never touched a barbell before. I saw the CF Games with men and women throwing crazy amounts of weight around. Are you going to make me do that?

Olympic weightlifting movements like the clean & jerk along with the snatch are important in developing strength, speed and raw power. These technical movements will be covered in detail in your Elements Class before you do it in a group class. We cover all the barbell movements in Elements so you’ll be comfortable heading into your workout. Your coach will also be there to help you with form and mechanics in each and every class.

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What days are you guys open?

Our current group training schedule is located HERE.

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How many days a week can I train?

You’ll have the option of training with us 2-5 days a week. Our main training days are Mon/Tue/Thur. We have morning classes on Friday (6 or 8:30am) and Weightlifting Wednesday (6-8am & 5-7pm) is a great time to get in extra work or hone in skills.

Don’t forget Saturday Yoga or the 3rd Saturday Community WOD both at 8:30am.

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Do I need to take the Elements Course?

Unless you’ve been a member of another CrossFit facility or have proficiency with ALL barbell movements- Squat, Press, Deadlift, Clean & Jerk, and the Snatch, you WILL need to attend our Elements Course. This is a one-time one hour class where you will learn the foundational movements you need to be ready for our group training class. Click HERE to sign up for Elements!