What Happens at a Workout!

Sessions will start with a basic warm-up. Warm-ups may include dynamic stretches, stationary stretching, fundamental exercises and/or a short jog.

CrossFit is designed on the basics of 9 fundamental exercises (squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, and medball clean). Chosen days we will teach/review specific fundamental exercises in order to practice proper form and technique. Each of these exercises are essential for creating correct posture for basic everyday activities such as carrying groceries, picking up younger children, getting on and off of the floor, sitting into a chair, squatting over a toilet and traveling with luggage. These exercises help create muscle memory when real life situations call.

The WOD!! Each day we create a group of exercises maybe something you have learned this particular day maybe not. These exercises and the ways they are grouped will change everyday creating a constantly varied workout. (You will not become conditioned to exactly the same set-ups) The workouts are completed within a time limit or are finished as quickly as possible at your highest intensity. Before each WOD begins the trainers will review how the exercises are to be completed and in what particular order. Trainers will coach each athlete throughout the entire workout.

Each class is allotted a 1 hour time slot which allows for a warm-up, practicing and teaching of movements within the workout, and the WOD itself. Time limits of the workouts can vary from 5 minutes to 45 minutes depending on the participants ability levels and/or the style of the workout. Some workouts may also have a time cap.

CrossFit is appropriate for all levels and all ages. "It's the hardest workout you will ever Love" 3-2-1-GO!


What is a WOD?

WOD is "Workout of the Day."

Some insight and thoughts on sets and reps:

The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.

A "rep" or repetition is one iteration of a movement. One bench press, one squat.

A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.

Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.

Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.

Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning.

Remember if you need to adjust the weight downward, do so, since these are timed WODs.

CrossFit Training Acronyms:

  • AMRAP: As Many Reps (sometimes Rounds) as Possible
  • BW (or BWT): Body weight
  • WU: Warm-up
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DL: Deadlift
  • FS: Front squat
  • BS: Back Squat
  • OHS: Overhead Squat
  • GHD Situp: Situp done on the GHD) bench.
  • GPP: General physical preparedness, aka “fitness.”
  • GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • KB: Kettlebell
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • Pood: weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • Rep: Repetition. One performance of an exercise.
  • Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: Sumo deadlift high pull (see exercise section)
  • 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.
  • Sub’d: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example, if you can’t do HSPU’s, you subbed regular pushups.
  • Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
  • TGU: Turkish get-up (See exercise section)
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WOD: Workout of the day

10 General Physical Skills

1. Cardio-respiratory Endurance

2. Strength

3. Flexibility

4. Stamina

5. Speed

6. Power

7. Balance

8. Accuracy

9. Agility

10. Coordination

9 Fundamental Movements


2.Front Squat

3.Overhead Squat


5.Push Press

6.Push Jerk


8.Sumo Deadlift High Pull

9.Medball Clean

10 Tips For Success For The CrossFit Newbie

1.) You’re Competing Against Yourself, Not Others

2.) Don’t Be Too Proud To Scale

3.) What You Eat Is More Important Than What You Lift

4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again

5.) Crossfit Isn’t Everything

6.) It Doesn’t Get Easier, It Just Sucks Less

7.) You Won’t PR Every Day

8.) Have Fun

9.) You Are All Firebreathers

10.) Respect Rest and Recovery

Compliments of CrossFit Delaware Valley