The best way to get a real sense of CrossFit is to stop by and take one of our Free Intro classes. Each class includes some careful instruction on basic movements, a short CrossFit workout based on those movements, and a further explanation of how we think about fitness. Our goal with this class is to give you a taste of what CrossFit is, so you can see why so many people around the world are hooked.

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Free Intro classes are suitable for all fitness levels. We’ve designed our intro classes to allow anyone to jump right in, regardless of fitness background and experience.

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The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.

Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
Courtesy of CrossFit Inc.


FAQ (Frequently Asked Questions)

1Is CrossFit for me?
Yes. Everyone can do CrossFit regardless of age, injuries and current fitness level. The program can be modified for each athlete to help him or her become fitter and healthier. Grandparents and Olympians—and everyone in between—can perform modified versions of the same workout.
2Do I need to be in shape to start CrossFit?
No. CrossFit is the fitness and nutrition program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. You can start CrossFit if you've never worked out, if you have injuries, or if you're sick or overweight. CrossFit workouts are modified to help each person succeed, improve fitness and take daily steps toward goals. As you become fitter, your workouts will be adjusted to challenge you at your new level.
3Is CrossFit safe?
Yes. CrossFit training is very safe, and sitting on your couch is dangerous. In CrossFit boxes, credentialed trainers provide precise instructions and coaching to help people move safely and efficiently, helping them avoid all the diseases and injuries that come from inactivity, obesity and poor nutrition.
4What is a WOD?
WOD stands for workout of the day. It is a versatile word that CrossFitters use as a noun and a verb. For example, “Today’s WOD is Fran?!? I need to sit down”. Or, “We are going to WOD at the 5:30 pm class. I hear the WOD is Fran.”
5Will I be able to do the workout?
Yes. The main idea behind CrossFit is that everyone can do it. If there is a part of the workout that you cannot do or are scared to do, then you scale it down. If you cannot do a handstand push up, do a spike push up, or siting presses, a movement that you can handle and uses the similar group of muscles. Even if you are injured you can almost always work around the injury by scaling the movements that you should not do.
6Am I too old/young to do CrossFit?
No. You are never too old or young to try CrossFit. Just be careful to regard your age and background. If you are older than 40 and have never done any exercise in your life, then you should not compete with the 20-year-old. You can always show up and do you best, and even be better than some of the younger ones. Even if you are closer to 70 years than 40 you can still show up and I guarantee that every single person in the box will cheer you on.
7Do I have to be strong to do CrossFit?
You don’t need to be strong at all, you get strong by doing CrossFit. Many beginners can´t lift the empty barbell at first. The coaches will help you decide what weights you should work with in the beginning.
8If I have previous injuries, can I still do CrossFit?
Most coaches ask in your first class if you have any injuries or any problems in your body before starting the workout. If you have back problems for example the coach will help you find a way to reduce the strain on your back with a scaling option.
9What is scaling?
Scaling in CrossFit means adjusting the intensity level to your level. If you are not that strong, scale by using a lighter weight. If you cannot do pull ups, get an elastic band or do a ring row instead. By being able to scale every exercise, CrossFit is something that every single person can do, at their level.