What’s CrossFit?

Have you heard people talking about WODs, burpees, and the “box”? You might be wondering, “What is CrossFit?” In simple terms, CrossFit is a fitness program that combines different types of exercise to make you stronger, faster, and fitter in many ways. It’s designed to improve your overall physical ability, not just in one area.

CrossFit workouts are based on constantly varied, functional movements performed at high intensity. Let’s break that down:

• Functional Movements: These are exercises that mimic everyday activities you do outside the gym, like squatting, lifting, pushing, pulling, and running. Think of movements that help you carry groceries, lift a child, or climb stairs more easily.
• High Intensity: This means you’ll be working hard! The workouts are designed to challenge you and get your heart rate up to improve your fitness level quickly and effectively.
• Constantly Varied: You rarely do the same workout twice in a row. This keeps things interesting, challenges your body in different ways, and prevents you from hitting training plateaus.

The goal of CrossFit is to develop broad, general, and inclusive fitness. It aims to improve your capacity in ten recognized fitness domains: Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

What Happens in a CrossFit Class?

A typical CrossFit gym, often called a “box,” offers group classes led by certified coaches. These classes usually last about an hour and follow a general structure:

1. Warm-up: The class starts with a dynamic warm-up to get your body ready for the movements ahead and help prevent injuries. This might involve light cardio, stretching, and mobility exercises.
2. Skill or Strength Work: The coach will then focus on practicing a specific skill (like double-unders with a jump rope or a gymnastics movement) or building strength with a specific lift (like squats or deadlifts). This part helps you improve your technique and build raw strength.
3. Workout of the Day (WOD): This is the main part of the class and where the high intensity comes in. The WOD is different every day and can involve combinations of functional movements. WODs often have names (like “Fran” or “Murph”) or are described by their structure (like AMRAP – As Many Rounds As Possible, or For Time – complete the work as fast as possible).
4. Cool-down/Mobility: The class usually ends with a cool-down period, including stretching or using mobility tools to help your muscles recover.

Coaches in a CrossFit gym are trained to offer modifications for all fitness levels. So, whether you’re a complete beginner or an experienced athlete, the workout can be adjusted to suit your ability. The group setting also provides a strong sense of community and support, which is a big part of what makes CrossFit popular.

What Equipment is Used in CrossFit?

A CrossFit gym uses a variety of CrossFit equipment to support its diverse workouts. You won’t find rows of typical cardio machines or isolation weight machines like you might in a traditional gym. Instead, the focus is on versatile tools that allow for functional movements. Common CrossFit equipment includes:

• Barbells and Weight Plates: Essential for strength exercises like squats, deadlifts, presses, and Olympic lifts (snatch and clean & jerk). You’ll see various types of weight plates, including bumper plates designed to be dropped safely.
• Rigs and Racks: These are the backbone of many CrossFit gym facilities. They are large steel structures that provide stations for pull-ups, muscle-ups, squats, and other exercises. This includes:
  • Power Racks (or Cages): Offer a safe enclosure for barbell lifts with adjustable safety bars.
  • Half Racks: More open structures with J-cups and safety arms.
  • Freestanding Rigs: Large structures often combining multiple stations, including pull-up bars, squat racks, and sometimes monkey bars or climbing ropes.
  • Wall-Mounted Rigs: Space-saving racks that attach to the wall.
• Kettlebells: Used for dynamic movements like swings, cleans, snatches, and Turkish get-ups, building explosive power and conditioning.
• Mancuernas: Used for a wide range of exercises, including presses, rows, lunges, and single-arm movements.
• Balones medicinales: Used for exercises like wall balls (squatting and throwing the ball against a wall) and various core exercises or throws.
• Jump Ropes: Specifically speed ropes, used for challenging conditioning exercises like double-unders (the rope passes under your feet twice with one jump).
• Gymnastics Rings: Hung from a rig or overhead structure, used for bodyweight exercises like ring dips, muscle-ups, and rows, building upper body strength and stability.
• Rowing Machines (Ergs): Provide a full-body cardiovascular workout.
• Assault Bikes / Air Bikes: Fan-based bikes that offer a challenging high-intensity cardio workout.
• Plyo Boxes: Used for box jumps and other plyometric exercises to build explosive leg power.
• Climbing Ropes: Some gyms have ropes for climbing, a challenging test of upper body strength and grip.
• Other Accessories: Chalk for grip, resistance bands, ab mats, specialized belts or wraps for lifting, and more.

The right mix and quality of CrossFit equipment are important for a good box, as they allow for the variety and intensity of the programming.

How Much Does CrossFit Cost?

The cost of a CrossFit gym membership in the United States can vary quite a bit depending on several factors. It’s generally more expensive than a standard globo gym membership due to the smaller class sizes, specialized coaching, and the equipment used.

On average, you can expect to pay anywhere from $100 to $250+ per month for a CrossFit membership.

Here’s what influences the price:

• Location: Gyms in larger cities or areas with a higher cost of living typically charge more.
• Membership Type: Most boxes offer different plans. Unlimited memberships (allowing you to attend any class) are usually at the higher end of the price range. Limited memberships (e.g., 2 or 3 classes per week) are less expensive.
• Facility and Equipment: Gyms with larger spaces, more extensive or newer CrossFit equipment, and additional amenities like showers or locker rooms might have higher fees.
• Coaching Staff: Highly experienced or certified coaches can also contribute to the membership cost.
• Commitment Period: Some gyms offer discounts if you commit to a longer membership term (e.g., 3, 6, or 12 months).
• Introductory Programs: Many boxes require new members to complete a fundamental course to learn the basic movements safely. There is usually a separate fee for these introductory classes, which can range from around $100 to $200.
• Drop-in Rates: If you’re just visiting or want to try a single class, drop-in rates are usually available, typically costing between $20 and $30 per session.

While the cost can seem higher upfront, many people find the value in the coaching, community, and effective workouts.

Finding a Quality CrossFit Gym in the US

Finding the right CrossFit gym is important for a positive experience. Instead of recommending specific gyms (as the best fit depends on your location and preferences), here are some tips on how to find a quality CrossFit gym in the United States:

1. Use the Official CrossFit Website: The CrossFit.com website has a gym finder tool where you can search for official affiliates by location. This is the best place to start to find legitimate CrossFit gyms.
2. Check for Certified Coaches: Look for gyms where the coaches have their CrossFit Level 1 certification (CF-L1) as a minimum. Higher-level certifications or additional coaching experience can also be indicators of quality instruction.
3. Visit the Facility: If possible, visit the CrossFit gym in person. See if the space is clean, well-organized, and has the CrossFit equipment you’d expect.
4. Observe or Try a Class: Many gyms offer a free trial class or a “no-sweat intro” session where you can meet the coaches and see the environment. This is a great way to see if the coaching style and class atmosphere are a good fit for you.
5. Talk to Members: If you can, talk to current members about their experiences. A strong and supportive community is a hallmark of many great CrossFit gyms.
6. Read Online Reviews: Look at reviews on platforms like Google, Yelp, or the gym’s social media pages to get a sense of other people’s experiences.
7. Consider the Programming: Ask about the gym’s programming philosophy. Does it align with your goals? Is there a focus on safety and proper technique?

Some examples of well-regarded CrossFit gyms that have been mentioned in various fitness communities across the US include CrossFit NYC (New York City), CrossFit One Nation (Boston), and various gyms that consistently send athletes to the CrossFit Games, though local “boxes” can be just as excellent and more convenient for you.

A Quick Review

So, what is CrossFit? It’s a dynamic fitness program based on constantly varied, functional movements performed at high intensity. It offers a comprehensive approach to fitness, aiming to improve a wide range of physical abilities. With its varied workouts, use of functional CrossFit equipment, and strong community aspect, it provides a challenging and rewarding way to get fit. While the cost can vary, the value in coaching and results is often significant for members. If you’re looking for a challenging and supportive fitness community, finding a quality CrossFit gym near you might be the perfect next step in your fitness journey.