Frequently Asked Questions
What is CrossFit?
We thought this deserved it’s own page, so check out our "What is CrossFit?" page.
That looks tough, should I get in shape first before I come to a CrossFit Tempe class?
NO!!! Sorry to be blunt, but we are always surprised when people ask us this. If you wanted to cruise the high seas on an awesome voyage would you first try to aimlessly flounder about on the water without paddles or would you seek out a qualified professional and learn how to properly sail? CrossFit is no different. In fact many of the coaches find it easier to work with brand new people as we can build a solid base from the ground up without having to break bad movement habits. Regardless of your current fitness or skill level we will give you a customized system of instructions designed to get you up to speed and into the best shape of your life.
What do I need to bring to class?
Comfortable workout clothes and a positive attitude (read: check your ego at the door). We have all of the equipment you will need for the workouts. Some athletes bring some of their own equipment such as jump ropes or mobility equipment, but this is optional as we will provide everything necessary for you to complete the workouts.
Can’t I just wear headphones and do my own thing, I don’t like group workouts?
Our mission and service to you is to conduct a high intensity, group fitness classes that are programmed to engender friendly competition and group camaraderie. This is nothing like “aerobics class”. We hope you will join us, make some new friends, and sweat together. If you are also interested in personal training sessions just let us know when you come in.
Is your class dangerous?
Yes, if you do it wrong. Just like brushing your teeth is dangerous if you stick the toothbrush in your eye. That’s why we have coaching. Most people weren’t born knowing how to perform Olympic lifts or hand-stand-push-ups. Someone needs to teach you how to do them correctly. That’s why we’re here!
I’m a woman. Will lifting weights make me “bulky”?
There is a common misconception that lifting weights will give women massive shoulders and huge arms. You will have better tone and build lean muscle mass, but you will still look feminine, we promise!
What if the weight is too heavy or I can’t do some of the movements?
We design our workouts under the assumption that MOST PEOPLE cannot complete them as prescribed (“Rx”). We want our athletes to learn the exercises safely and that often means reducing the weights to an appropriate level or making an appropriate movement substitution which should be decided upon by one of the coaches.
I’m going to be travelling or can’t make it to gym today; do you have any suggestions for workouts I can do with little or no equipment?
There are numerous resources for this, you can start by watching this video:
Common Acronyms We Use
What does "WOD" mean?
This is an acronym for “Workout Of the Day”,but you’ll also see it used in noun, verb, and adverb form as in, “take a look at the WOD,” “we are going to WOD now,” “we are WODing at 5:30.”
What does “AMRAP” mean?
“As Many Rounds/Reps As Possible”. This denotes that the WOD is time-specific and you repeat the list of exercises over and over until the set time expires.
What does “3 RFT” mean?
“3 Rounds For Time”. This could also be 2RFT or 5RFT or 10RFT. This means the WOD is task-specific; you have a set amount of exercises of movements and you complete them as fast as you possibly can.
What does "Rx” mean?
“Rx” is shorthand for “prescribed”, meaning you did the WOD with the prescribed/max weight, reps, and without substituting any movements… you can also think of this as the “max” weights. These are usually set very high, for top-level athletes so “scaling”… using less than the max weight or substituting an appropriate but less challenging movement… is absolutely appropriate and necessary for many if not most athletes. The point of a WOD is elicit a metabolic response through high intensity exercise. If you chose a weight that is too high or a skill you are not ready for, you will spend too much time resting between reps or sets and won’t achieve the desired metabolic conditioning. The sign of a mature athlete is one who knows when to scale, to choose appropriate weights and substitute movements, thus allowing them to get an intense workout. If you have questions about how to scale for any WOD grab one of the coaches and ask for suggestions.
For some of the other acronyms we use, check out this page.