Will CrossFit make me lose weight? If you push yourself and change your diet. Diet will be 80% of success or failure, but combine a healthy diet with CrossFit and you will start to look better, get stronger, and feel better within 30 days.

What if I am a beginner? If you have NEVER weight trained before (or trained only on machines), CrossFit is a great place for you to start (provided you have a great coach, because you’ll learn how to do all of the important lifts in a super supportive and nonjudgmental environment.)

What’s with the girls names? Why do people say things like “We’re doing Mary at CrossFit today!” CrossFit has what are called “benchmark workouts” which are named after girls (or heroes – fallen military personnel).

What is a kipping pull up? Isn’t that cheating? A kipping pull up is a form of pull ups where you swing your body and use the momentum and a hip drive to get your body to the bar. It’s not cheating because it’s not meant to be the same exercise as a dead hang pull up. Some workouts call for a dead hang pull up – and in those you would not be allowed to kip.

What is Timeout? CrossFit has built-in teamwork, camaraderie, and competition. Almost all workouts have a time component to them, where you either have to finish a certain number of repetitions of exercises in a certain amount of time, or the time is fixed and you need to see how many repetitions you can do of an exercise. You get to compete with people in your class, and go online to see how you did against the world’s elite CrossFit athletes. There are even nationwide competitions for those that become truly dedicated.

Can I work out if I am Injured? If you have an active injury, history of injuries, or are new to exercise, please contact your coach to schedule a free assessment. You may need a little more attention in order to be successful in our CrossFit classes. During the assessment we will provide you with our recommendation – our regular OnRamp program or a personal training program with the goal of ultimately joining our regular CrossFit classes.

AN INSIDERS CONFESSION: I have been doing CrossFit for almost four months now. The first three months I loved going but I wasn’t consistent. I would look at the WOD online and decide it was too hard or that something else was more important. I wasn’t eating clean like I should have been. The past month I have been going 5-6 days a week and eating cleaner than ever before. I can tell a huge difference in my performance, my energy and the numbers I am putting up on the board. For those of you who are not familiar with CrossFit, here are a few terms you may need to know:

WOD – Workout of the Day. This is the combination of exercises, prescribed weights, and time or reps allowed for each exercise. This will control the entire workout each and every single day.

RX – Doing the WOD exactly as prescribed. If one RX’s the workout then they have done the weight, reps, and exercises exactly how they were prescribed.

Box – CrossFit centers are not called gyms, they are called “boxes.” They literally resemble a box made of cement walls that contain pulls, stairs, weights, and ropes. No TVs, no mirrors, and no cute posters.

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