WHAT IS CROSSFIT?

WHAT IS CROSSFIT?

CrossFit prepares you for any physical contingency. Workouts are constantly varied and incorporate weightlifting, gymnastics, running, and more.

CrossFit meets you where you’re at. Your coach will adjust the workouts to be appropriately challenging for you. As you learn what you’re able to do now, you’ll be rewarded with a new challenge to pursue next.

CrossFit gyms are not cookie-cutter franchises, but instead dynamic and varied independent businesses that bring the CrossFit methodology to their local community.

WHAT DOES A CLASS LOOK LIKE?

A CrossFit class is a one-hour group session led by a coach. A typical class looks like:

  • Whiteboard brief — The group arrives and circles around a whiteboard or TV at the front of the class. The coach will talk through the workout, the movements within it, the intended stimulus, and ideas for scaling. Some gyms have a ‘question of the day’ and ask each person to say their name and their answer to help people get to know each other.

  • Warm-up — The coach will lead the class through a warm-up to prepare for the workout.

  • Skill practice —The coach will lead the class through skill practice, typically related to the movements that appear later in the workout.

  • Workout prep — Each person will get out the equipment necessary to do the workout, such as a barbell or rowing machine.

  • Workout — The coach starts the clock and everyone does the workout together.

  • Clean up — After the workout is over, athletes give each other fist bumps and wipe down / put away their equipment.

WHAT ARE THINGS LIKE WOD OR AMRAP?

GYM-RELATED

  • Box — A CrossFit gym.

  • Affiliate — A CrossFit gym. CrossFit gyms are affiliated with the parent company CrossFit. They are not franchises but rather ‘affiliates.’

WORKOUT-RELATED

  • WOD — Workout of the day

  • AMRAP — As many reps/rounds as possible.

  • EMOM — Every minute on the minute.

  • Tabata — 8 intervals of 20 seconds of work and 10 seconds of rest

  • Scale / modify — Adjust the movements or amount of work (repetitions) in a workout to make it appropriate for athletes’ physical needs and abilities. A coach’s job is to help their athletes adjust the workout appropriately.

  • Rx’d = As prescribed. Many gyms will write the “Rx’d” version of the workout. By design, the Rx’d version is meant to challenge the fittest athletes at the gym. Most athletes will have to scale or modify the Rx’d workout to meet their needs.

MOVEMENTS

  • Burpee — Laying flat on the ground, getting up to a squat, and then jumping.

  • Thruster — Squatting down with a barbell (or dumbbells) on your shoulders, and then standing up quickly and putting the weights overhead.

  • Snatch — Bringing a weight from the ground to overhead in one motion.

  • Clean and jerk — Bringing a weight from the ground to your shoulders (clean), and then from your shoulders to overhead (jerk).

This is just the start of a long list of things you’ll learn at CrossFit. Remember, it’s the coach’s job to help guide you through the workout of the day. Classes start with a whiteboard brief so the coach can explain the workout and open it up to any questions. If you’re not sure, just ask.

FAQ’S

  • With proper coaching and a true understanding of one’s limits, CrossFit is as safe (if not safer) than any other form of fitness training. ANYTHING you do in life can injure you if you don’t do it correctly or haven’t taken into consideration your level of fitness, flexibility, or health. Runners get shin splints, tennis players get tennis elbow, strength trainers get strains, basketball players get sprained ankles, couch potatoes get obesity, high blood pressure, and coronaries. If you’re spending too much time on the couch right now, that’s hurting you, too!

    At CrossFit Rohkeus our trainers have years of training experience. We will instill Technique BEFORE Intensity. We will keep you safe by having a watchful eye on you during your entire WOD. By increasing your strength and flexibility, we will actually make it harder for you to get hurt! CrossFit done properly, is both safe and effective.

  • One of my favorite quotes is this: “If you think you can’t do something, you can’t.” The person who told you CrossFit was too challenging for you might not be up for the challenge, but I’m guessing you’re reading this because other options have failed you in the past. The answer to your question is a resounding “No.”

    One of the beauties of CrossFit is that it is infinitely scalable, which means that we can tailor any movement we ask our members to do to meet your current level of fitness. Every new member will talk to one of our coaches about their health history, current body issues, and short and long term goals so that we can help you reach them. It turns out that Olympians and 80-year-olds (and everyone in between) can benefit from CrossFit, the only difference is the prescribed scale for the movements.

  • "Scalable" means that we can adapt the workout to suit your (read: anyone’s) level of fitness and ability. A scaled workout simply means “adjusted movements to account for an individual’s ability”! It doesn’t matter if you’re 96 or 6 years old, there is a way to do each and every workout in a challenging and safe way.

  • Part of the CrossFit Rohkeus experience is not only the physical results from the workouts, but our amazing community of members that work together, encourage one another, and celebrate reaching goals together! There is no confusing equipment or unwelcoming members/staff. Coaches/trainers are always on hand to help you with movements, and our members help one another as well. We want our members to feel good about their achievements and be a part of a greater community looking to change and improve their lives in a positive way. We work closely with all new members to teach foundational movements and bring everyone up to speed safely and effectively. CrossFit Rohkeus welcomes all new members with open arms!

  • CrossFit Rohkeus is committed to three tenets: Technique, Intensity, and Community. Without proper technique, you won’t be able to transition to performing with great intensity. It’s the way we keep you safe from injury.

    The Fundamentals class is a way for new members to learn the fundamental CrossFit movements and for any of our members to continue improving their technique.

  • We hear this question a lot, but it is a common misconception. CrossFit is not a bodybuilding system. We do not lift any weights with the sole intention of inflating our muscles, although you will see improved tone and definition (that’s a good thing!). In fact, most female CrossFit athletes are well built, but very lean.

  • YES, you may still able to participate in our classes with an injury or disability. In our classes, members are taught proper form and movement which can help in the rehabilitation process and promote healing. We will work with you and the injury to provide you with a safe and functional training environment. Members with disabilities may also participate in what’s known as “Adaptive CrossFit,” utilizing adjusted movements to accommodate for an individual’s disabilities. Contact us to find out more information.

  • Absolutely! Even better, we'll offer you a whole week free to try us out. You'll see pretty quickly what's so great about our box and our community.

    Sign up for your free week here.

  • Children 13 years of age or older can participate in any of our CrossFit classes (with a parent's permission, of course). Exceptions for children under 13 may be made on a case-by-case basis at the Coach’s discretion based on maturity and dedication of the child.

    We also have age-specific classes for middle school / high school kids, 6-10 year-olds, and preschoolers (3-5).

  • YES! We have a kid’s area (not babysitting) where your kids can play while you work out. The play area is within eyesight of the workout area.