FAQs & Lingo


How Do I Get Started?: Click here to read more about our Free intro class and on-ramp program

What is CrossFit?: CrossFit is defined as constantly varied functional movements executed at high intensity. CrossFit training methods produce undisputed, tangible results for all levels of fitness, from children to elite athletes, and everything in between.

Can Anyone CrossFit?: Definitely. The CrossFit methodology is based upon the fact that your needs and the Olympic athlete’s differ by degree, not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. It’s amazing that the very same training methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly.

Do I need to be in shape before I join?:  Do you need to be in shape to get up off the couch?  No

What Kinds of Things Will I Do?: The possibilities are endless and EVERYTHING is scaleable to meet the individual needs.  As a matter of fact, almost everyone scales the movement when they are new.  Since CrossFit is constantly varied, we will do a variety of movements across each week to include, but not be limited to:  Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstand, kipping swings, cartwheels, muscle-ups, sit-ups, scales, holds, the clean & jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean. We routinely include metabolic conditioning by incorporating running, rowing, biking and jump roping.   There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.

What is an Athlete?: According to Merriam Webster’s Collegiate Dictionary, an athlete is a “person who is trained or skilled in exercises, sports, or games requiring strength, agility, or stamina”.  At CCCF, we consider EVERYONE who walks through our gym is considered an athlete.

Can I Achieve Optimal Health Without Being an “Athlete?”: Nope. Athletes experience a protection from the ravages of aging and disease that non-athletes never find. For instance, 80-year-old athletes are stronger than non-athletes in their prime at 25 years old. If you think that strength isn’t important, consider that strength loss is what puts people in nursing homes. Athletes have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes, and less depression than non-athletes.
So, bottom line, become an athlete today.

10 General Physical Skills of Fitness: CrossFit workouts are designed to improve this list of skills, believed to encompass the full spectrum of fitness: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance.

How Do I Get Started?: Click here to read more about our Free intro class and on-ramp program





The Fundamentals

Workout Related Terms to Know

AMRAP: “As Many Reps/Rounds as Possible,” that is, given a specific time period.   AMRAP workouts challenge athletes to complete as many rounds of a series of movements in the allotted time.  The specified time period can be really short, like 4 minutes or really long like 30 minutes.

For Time: Completing a sequence of movements for time.  An example of this might be a “chipper” workout, or a 5K run.

EMOM: Completing a movement or multiple movement every minute on the minute for a determine number of minutes.

WOD: The “Workout of the Day” is the workout CrossFitters perform on a given day.

Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice.

“The Girls” Named WODs: Named after early female CrossFitters.  Common girls workouts are: Annie, Fran, Grace, Isabel, Amanda, and many more.  These are classic, yet challenging workouts that are a great measure of your improvement when performed over time to try and beat your previous score.

Metcon: Short for “metabolic conditioning,” metcons are designed to train stamina, endurance, and conditioning. Unlike WODs— which can also include purely strength or skill-based workouts— metcons generally include some sort of timed component performed at high intensity.

The Movements

Some of the movements you may do in class are listed below.  Remember, everything is scalable!

Burpees: One of the most dreaded moves in fitness, burpees make up a cornerstone of CrossFit workouts. Starting from standing, athletes bend down and plant their hands, kick back into a plank position, and perform a push-up. The legs are then brought back in, and the movement culminates with a slight jump up and hands clapped overhead. (The feet have to leave the ground for it to count!) Now repeat 100 times, just for funsies.

Double Under: This ain’t your mama’s double-dutch. A double under is when a jump rope passes under an athlete’s feet twice with only one jump. Don’t think it sounds much harder than normal jump rope? Try 50 (or heck, even 15) of these bad boys in a row and see if there’s any breath left to complain.

Bodyweight/Air Squat: Standing straight up, an athlete squats down until their hips are below their knees, then stands back up until the hips are once again fully extended.

Knees to Elbows: Hang on! In this movement, athletes hang from a pull-up bar and then shoot their knees up toward the torso until the elbows and knees touch.

Kipping Pull-Up: Watch almost any video on CrossFit and you’ll likely see people swinging from bars like sweaty, fitness-oriented orangutans. But there’s arhythm to that swinging, letting athletes transfer horizontal motion to vertical force and allowing for more (and quicker) pull-ups.

Pistol: Also known as single leg squats, pistols require half the legs, but twice the effort.

Band-Assisted Pull-Up: Forget fancy machines. CrossFitters who can’t quite get all the way up loop stretch bands over the bar and use them as a low-tech (and cheaper) alternative to assisted pull-ups.

Walking Lunge: Using bodyweight, a barbell on the shoulders, or a weight plate held directly overhead, athletes step forward with one foot and bend both legs until their back knee taps the ground. Repeat for the reps prescribed or until the legs turn to jelly— whichever comes first.

Rope Climb: Couldn’t get enough of high school gym class? Grab on tight and shimmy upwards with this staple of CrossFit workouts.

Sumo Deadlift High Pull: In this movement, athletes take a wide stance over a barbell and explosively pull from the ground upward until the bar comes up to shoulder height— no 400-pound wrestlers required.

Thruster: One of CrossFit’s most deceptively tiring movements, the thruster is— “simply”— a front squat straight into a push press. Try them once and prepare to cringe next time they show up on the schedule.

Handstand Push-Up: These are a basic movement for gymnasts— but a real challenge (and an awesome bar trick) for most regular folks. In most CrossFit workouts, athletes can kick up to a wall for stability while they perform this movement. Just remember these don’t count unless the head touches the ground at the bottom and arms are fully locked at the top.

Muscle Up: In one of the most advanced CrossFit movements, athletes hang from gymnastic rings and explosively pull their chest above the rings to the bottom of a dip position. From there they push up until the arms are fully locked (of course, the tricky part is figuring out how to get down from there).

GHD Sit-Up: Don’t underestimate this super sit-up, one of the main culprits behind workout-induced rhabdomyolysis. Sitting face-up on a glute-ham developer (see GHD entry below), athletes reach back until their hands graze the ground, then explosively extend their legs and sit up.

Box Jump: No running starts allowed. Athletes jump up onto a box of a given height from a two-footed stance. Pro tip: Pretend your legs are springs (or consider investing in some Kangoo shoes).

Snatch: Get your mind out of the gutter. The snatch is one of two Olympic lifts where athletes explosively lift a weighted barbell from ground to overhead in one movement, often squatting under the bar and then standing up— or “recovering”— to allow for heavier weights.

Clean & Jerk: The other Olympic lift, the clean & jerk actually encompasses two separate movements. Athletes start by explosively lifting a weighted barbell from the ground to the shoulders, often squatting under and then standing to recover. After a brief pause, athletes take a shallow dip and then drive upward to propel the bar overhead, often landing in a split position and then bringing their feet back in line.

Ring Dip: It’s just like a conventional bodyweight dip, only on gymnastic rings. The rings are unstable, making it harder to keep the hands close to the body (like dips needed to be any harder).

Wallball: Holding a 20-pound (for men) or 14-pound (for ladies) medicine ball, athletes squat down and explosively stand up, throwing the ball toward an eight- or 10-foot target above their heads.