Below are some commonly asked questions for those who are looking into CrossFit for the first time. Take a minute to look them over and see if they help answer any questions you may have.



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[su_spoiler title=”What Is CrossFit” style=”fancy”]

CrossFit is an evidence based strength and conditioning program built on constantly varied, functional movements, executed at high intensity. It was developed to enhance each individual’s competency at all physical tasks. This is also referred to as General Physical Preparedness.

CrossFit started in Santa Cruz, CA back in 2003 and is now an internationally accredited performance based fitness program with over 1800 affiliates worldwide. We are a private fitness program where clients can workout only under the direction of an Accredited CrossFit Coach.

Each Coach at CrossFit Lawrence is Level 1 Certified and skilled in the CrossFit techniques and philosophies. We aim to provide you with the most informed and safe CrossFit training possible.


[su_spoiler title=”What Is A WOD?” style=”fancy”]

WOD is “Workout of the Day.” We program a new WOD Monday through Friday. We try to also post these online, though we do not always accomplish this. Think of those days as happy workout surprises. [/su_spoiler]

[su_spoiler title=”I’ve Heard Crossfit Is Super Intense. Should I Be Nervous?” style=”fancy”]

The hardest part is walking through the door for the first time. CrossFit can be adapted to all ages and ability levels. We have proven success with children, elite athletes, and older adults. The CrossFit approach challenges an individual at their current level of fitness and progressively moves each person to greater levels of fitness. [/su_spoiler]

[su_spoiler title=”What Is A Typical Class Like?” style=”fancy”] As a group clients will participate in an instructor lead warm up, which gives the coaches the opportunity to adjust form and check in with each client. We then begin the skill/strength portion of class. This is where we work on some of the more technical skills of CrossFit or on building some strength in our core moves. Then it is time for the actual ‘workout of the day’ (WOD). The whole process takes roughly 60 minutes. Clients are encouraged to relax & stretch after class, utilizing the MOBWOD (Mobility workout of the day) and to record their times and weights in their workout journals.t [/su_spoiler]

[su_spoiler title=”I Want To Join Or Try Out A Class – What Should I Do?” style=”fancy”]

Our detailed Get Started page specifies the details of our Intro WOD, Elements Course, and White Bandana Test.

All new members to CrossFit Lawrence are required to complete the Elements Course prior to attending group classes. You will be assigned a Coach who will guide you through a series of one-on-one personal training sessions. This course is designed to teach you the fundamental movements used in our workouts. Additionally, it is designed to ease your body into our intensity-based, multi-joint workouts, and into group classes. Upon completion of your Coach-led sessions, you will be introduced into group classes.


[su_spoiler title=”Do I Have To Take The Elements Course?” style=”fancy”] Generally speaking, yes. There are few exceptions for people who are coming from other CF gyms or have a decent amount of olympic lifting experience. If you think you qualify, speak with one of our CFL Coaches so that we can assess where you are. Otherwise we will ask that you complete these sessions. This is how we ensure that you have proper form on our movements, understand our movement standards, and are ready to exercise at the intensity of our group classes. [/su_spoiler]

[su_spoiler title=”I’m In Pretty Good Shape – I Already Do _______.” style=”fancy”] Let us be very clear. Doing multi-joint exercises as fast as you can is not something the rest of the fitness world is used to. We come from a broad fitness background and we’ve tried it all. Our “Workout of the Day” is generally fast and furious. Everyone needs to ease into the workouts to provide a safe transition into the CrossFit style workout. Completing the Elements Course is the best way to do this. [/su_spoiler]

[su_spoiler title=”Can You Assure Me I’ll Get In Better Shape?” style=”fancy”] After you have engaged in CrossFit workouts consistently for over one month, you can test on your Intro WOD again. If you listen and put in the effort, you will see a performance increase, plain and simple.[/su_spoiler]

[su_spoiler title=”What Are All These Funny Abbreviations You Guys Use?” style=”fancy”]

A few CrossFit Acronyms and Abbreviations:

AMRAP: As Many Reps (sometimes Rounds) as Possible
BW (or BWT): Body weight
CFT: CrossFit Total – consisting of max squat, press, and deadlift.
GPP: General physical preparedness, aka “fitness.”
KB: Kettlebell
MetCon: Metabolic Conditioning workout
PR: Personal record
Rep: Repetition. One performance of an exercise.
Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
WO, sometimes W/O: Workout
WOD: Workout of the day
For more abbreviations, see here.