What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

From CrossFit.com

What’s the WOD?

WOD is “Workout of the Day.” The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off.

What if I can’t use the recommended weight?

Use a weight that’s manageable to you, or use a percentage of the weight prescribed. Assume the “generic” male cross-fitter weighs 175 and the prescribed weight is 95 lbs. Thus, you’d pick a weight that’s approximately 55% of your body weight.

Is the WOD enough? Should I do more?

Part of the CrossFit philosophy includes pursuing/learning another sport or activity, and many cross-fitters are also martial artists and competitive athletes in a variety of disciplines. However, if you work the WOD’s hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary “sport.” If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

Will I/can I get big doing CrossFit?

If you train the WOD’s hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the CrossFit protocol. The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop 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 athletes 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.

What about abs? We never do crunches…

Abs (“the core”) work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, push-ups, pull-ups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches.

Is CrossFit for everybody?

Anybody can do CrossFit, but not everybody will do it. It is hard work, and some folks don’t have what it takes to succeed. Your fitness level is irrelevant, but your willpower is what matters. Your commitment will determine your success.

House Rules

  1. Arrive early. Class starts on time.  Late arrivals will pay a 20 burpee penalty.
  2. Be positive and prepared.
  3. Clean your own mess.
  4. Chalk…a little goes a long way.
  5. Encourage those still working.
  6. Coaches coach. Athletes listen and learn.
  7. “I can’t” shall not be spoken here.
  8. Ego…leave it in your car.
  9. If you’re hurt or injured, speak up.
  10. If you cheat, you will repeat.


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