What is CrossFit?

Constantly varied, high-intensity functional training, suitable for people of all shapes and sizes. It helps improve physical well-being and cardiovascular fitness in a hardcore yet accepting and encouraging environment. Put simply it is a place to train and be trained whilst being part of the strongest community you’re likely to experience

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  Each day the workout will test a different part of your functional strength or conditioning.

What should I expect?


Classes generally last for an hour and will include the following:

Dynamic warm up - Jumps, jumping jacks, skipping , squats, pushups, lunges, pull ups.  Functional movements, stretches, and mobility work that complement the movements you’ll be doing in the workout that day.

Skill/Strength work: If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts).  If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats or pull ups.

WOD: the workout of the day.   This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.

An example of a benchmark CrossFit WOD is Cindy.
  • 20 minute AMRAP (as many rounds as possible)
  • 5 pull-ups
  • 10 pushups
  • 15 squats
  • What this means is that you put 20 minutes on the clock and then, you do as many rounds as possible (AMRAP) of 5 pull-ups, 10 pushups, and 15 squats before the time runs out. There is no rest in between rounds – so as soon as you finish your 15 squats you start on the pull-ups again. All workouts can be scaled to suit the individual.

Like what you see? Get involved at CrossFit Iron Fort

Contact Us