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FAQ

Your first workout at XS CrossFit will be a fun and efficient experience. Each class starts with a warm-up and stretching, then it’s skill training, instruction on the movements and standards for the WOD (workout of the day). When your coach says “3-2-1 Go!” the challenge begins and our community of athletes push them selves and encourage others to achieve elite fitness. Athletes that have completed the “On-Ramp” with us or at another CrossFit Box may join scheduled WOD (Workout Of the Day) classes. For your first class, please show up a few minutes early to meet our members, coaches and get to know our box.

No. A THOUSAND TIMES NO!!! There is a common misconception that CrossFit is for elite athletes. CrossFit is designed for athletes of ALL levels — Our community is comprised of competitive athletes, former athletes, working professionals, stay-at-home parents, people that had never stepped foot into a gym and people with physical ailments. Sure, we say that we are “forging elite fitness” and we are. This means that you start the journey where you are today. And, if you stay on our path it’s likely that you will get in to the best physical, emotional and mental shape of your life. Our program is the most efficient, most effective regimen for everyone. Allow us to get you into the best shape of your life.

You’ll have a better understanding of how classes are run and the method behind what we do. You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.

CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs. They are:
Air Squat
Front Squat
Overhead Squat
Shoulder Press
Push Press
Push Jerk
Deadlift
Sumo Deadlift High Pull
Medicine Ball Clean
Other movements/exercises include:

Box Jumps
Dumbbell Work
Jump Rope
Kettlebell Swings
Pull Ups
Push Ups
Rowing
Running/Sprinting
Sit Ups
Static Holds
Tire Flips
Wall Balls
And various others
While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.

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