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What is CrossFit?

Ordinary People Doing Extraordinary Work!

CrossFit Inc.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.

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Let Me Tell You…


What's the WOD?

The “WOD” is the “workout of the day.” Each day a new WOD is posted and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

What if I can't use the recommended weight or perform the programmed movements?

Use a weight that’s manageable for you or use a percentage of the weight prescribed, and substitute movements you can do.  Read more on how to here.

When loads are listed, do they include the weight of the bar?

The bar is included. The prescribed (Rx) weight always means total weight lifted.

Where can I find descriptions of the exercises prescribed in the WOD?

Visit the Movements page for videos of common CrossFit exercises.

What if I can't run? Or row?

When substituting aerobic exercises, use comparable time intervals. For example, if you run 400 meters in 90 seconds, row, bike, jump rope, run stairs, etc. for 90 seconds. Box jumps, cross-country skiing, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing or box stepping can also be used if other options are not available. Sumo deadlift high pulls can take the place of a rowing machine. Use 45 lb. for men and 35 lb. for women, and count each rep as 10 meters.

What if I can't do pull-ups?

A host of options exists, including assisted pull-ups, jumping pull-ups, negatives, ring rows or even pull-downs. A word of caution: Controlling volume addresses the risk of rhabdomyolysis in less-experienced athletes or those returning after time off. Increased volume of eccentric movement (negatives, for example) correlates to risk of rhabdomyolysis.

What are the CrossFit Games?

The CrossFit Games are the world’s premier test to find the Fittest on Earth™. They are world-renowned as a grueling test for the toughest athletes on Earth as well as a thrilling experience for spectators. Since its inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes.

The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

Read more here.

Love CFO! The people here are is such a community atmosphere. Josh and Mendy have created a fantastic place! I wouldn't go anywhere else!

Chrissy N.

I'm a non-member & not a crossfitter either. I wanted to try the hero WOD 'Murph' on Memorial Day. I was allowed to join in with everyone else on Memorial Day. The people I met greeted me with a smile. Owners/coaches were very welcoming as well. Great mix of athletes, very friendly and positive environment. I will definitely be going back next year.

Jordan W.

Amazing people that execute brutal intensity coupled with unified encouragement resulting in extraordinary results. If you think you can't, you're wrong. You can do this!!

Amy H.

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