Crossfit FAQ’s

  1. What is the WOD? – WOD stands for Workout of the Day which is a daily posted workout that is completely varied but not random; much thought goes into the WOD’s. A crossfitter completes the workout of the day as prescribed. For example, one day the WOD may be one day: Run 5 K for time. This means you would try to achieve your best time. The next day, the WOD might be: Dead Lift 1-1-1-1-1-1-1. This means you would Dead Lift your maximum possible weight for seven sets of one rep.
  2. Where do I find the WOD? Once we have designed a program that suits your needs, we will prescribe you the WOD. If you are not a CFSO member yet, you can find a new and different WOD posted on the homepage of every morning. Most people find that three days on and one day off works the best.
  3. Why are the workouts so short? – Intensity is the key. There are some workouts that take 5 minutes to complete, and some that take 25 minutes. It’s usually a certain amount of work to be completed in the least amount of time, or a certain amount of work to be completed as many times a possible in a given amount of time. Sometimes the workouts have no time constraints like a maximum load WOD. In all of the above instances, intensity is the key- as much as you can, or as fast as you can, or as many times as you can.
  4. How do you measure fitness levels? Most of the time, fitness levels are measured with a stopwatch, and by trying to achieve a certain amount of specific work in the least amount of time that you can. Another way is to have a set amount of time and try to achieve as many “rounds” of specific work in that time period. Another way is to achieve your maximum load specified by a particular lift or series of lifts and specific reps. These scenarios are used all the time in Crossfit and most people find it fun and challenging to try to match or beat their own times or challenge others.
  5. When are the WOD’s? Whenever fits the individual’s schedule.
  6. How long until I see results? Most people feel results in one session. I have had clients express that it is the first time they have ever felt like they’ve had a “real” workout (even though they’ve been going to the gym for years). Most people can see changes in their body composition and body structure in two weeks, as well as added energy, a healthy glow, and an increase in overall fitness levels. Results vary from person to person, but for the most part everyone that begins Crossfit, has vast, life changing results.
  7. What is meant by functional movements? – In the biological sense of the term, function means something that is in place to perform a specific task or, something that is in existence for a specific task or reason. When we talk about the human body, evolutionarily speaking, humans are designed to stand up from a squatted position. This is fundamentally a natural and functional movement. It also is what sets humans aside form any other species. This is one of many movements the human body is created to do. This is one of the many functional movements Crossfit focuses on. To take it one step further, picture a hinge on a door. Its function is to swing horizontally. Imagine taking that door and trying to swing it vertically. This is not only going against its function, but it is also a huge detriment to the energy expelled to try to accomplish something that is not functional. We see it everyday in the typical gym environment, when people train with partial and non-functional movements, which exponentially limit physical capacity and capability.
  8. What is the “Official Crossfit Warmup”? Three rounds of:
    • Samson Stretch – hold 10-15 seconds
    • Overhead Squat 12-15 reps
    • Sit-ups 12-15 reps
    • Back Extensions 12-15 reps
    • Pull-ups 12-15 reps
    • Dips 12-15 reps
  9. Do I have to pay any fees to learn more about Crossfit? Absolutely not. You can call or email us anytime and we would be happy to answer any questions you may have with regards to Crossfit training. You can also call or email to schedule a time to visit our gym during a WOD session to see exactly what happens here. Furthermore, there is a wealth of knowledge available at

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