Here are some ʻFrequently Asked Questionsʼ and their answers.
If you have a question that is not answered here, please feel free to Contact Us!

  • 1. Do I need to be in shape before starting CrossFit?

    In short, no. Because every workout can be scaled for each individual’s fitness level, anyone can join
    in on the fun! We regularly have people that have literally never worked out a day in their life right
    next to a person who has worked out their whole life – and they are doing the exact same thing, just
    scaled appropriately to their respective fitness levels. The only requirements are that you have a
    positive attitude, a willingness to work hard, to learn new things, and have the desire and passion to
    let us help you reach your fitness goals. You will succeed and see great results. We want to coach
    anyone desiring to get into the best shape of their lives

  • 2. I’ve heard that CrossFit causes injuries, what’s the deal with that

    CrossFit, as performed in our facility, is very safe due to our three basic concepts of mechanics,consistency, and intensity. You must learn to do the movements safely and consistently before weaccount for varying intensity. Furthermore, you are always under the watchful eye of one of ourcoaches every time you step foot in the box. With all that said, we’d be ignorant to say that you can’tever get hurt here. We don’t train to purposely hurt ourselves, but sometimes it happens; injuries arejust a part of life. Truth be told though, you’re more likely to get hurt slamming your finger in a cardoor than you are coming in here.

  • 3. What should I expect if I train with you?

    Training at CrossFit For Glory will produce results. We realize how busy everyone’s lives can be andknow there are other places to train, so we’re not out to waste your time. Because you arecommitted to us for that session, we will give you the utmost professionalism and coaching, motivateyou to reach your physical potential, foster team building, camaraderie, and ensure you have funwhile doing it! If you are not interested in learning new things, getting in the best shape of your life,meeting new friends, working hard, and sweating, then CrossFit For Glory might not be for you.

  • 4. How quick can I expect to see results?

    It is impossible to predict exact rates at which individuals may progress. Everyone progresses atdifferent speeds and in different ways as the body make-up has the ultimate control. Progressiondepends first and foremost on commitment to us and consistency in the training session, but also ongender, age, health histories, genetics, nutrition, sleep habits, life stress, work and school. I know, Iknow, you’re just looking for a concrete answer. Honestly, we’ve found that about the 4-month markis the place where most people start to really see marked results. The reason is two-fold: one, themovements we do in here are fairly high skilled and take a good amount of time to master. Two, ittakes time to ingrain good workout AND nutritional habits into your daily life. For a great ‘Recipe ForSuccess’, check this out.

  • 5. What about Nutrition?

    Without proper nutrition your body will not be able to withstand the workouts or activities of dailyliving. Regardless of your fitness goals (increased strength, weight-loss, special race/event, etc.),nutrition is the driving force behind these ambitions. Establishing proper eating patterns will not onlyfuel your body for the workouts, but aid in energizing it throughout your day. Failing to get yournutritional intake in check will result in slowed progress with our program. The basic concept behindeating the right things in the right portions is simple: Eat meat, vegetables, nuts and seeds, somefruits, minimal amounts of starch and NO sugar.

  • 6. What about cardio, will I need to do extra stuff outside of the gym to keep my stamina andendurance, or to burn more fat?

    In short, NO. The idea/theory that you need to do slow, steady state cardio exercise in order to burnfat is long since disproven. While it does work, it is incredibly inefficient and detrimental to youroverall fitness. There is a boatload of research that shows what a superior advantage anaerobicactivity has over the traditional ‘cardio’ model, not just in terms of strength, speed and power outputbut also the ability to develop cardio capacity or ‘endurance.’ Coincidentally, the factor MOSTresponsible for weight loss in controlled experiments is absolute power output, or rather ‘how muchwork can you do in a given amount of time.’ Unfortunately, there are far too many shiny magazinesand talking heads on TV/internet that seem to outweigh that proven research. It’s simply not true.

  • 7. Will I get big muscles from this?

    This is mostly directed at the ladies…so for you gals out there, click here. For the fellas, the size youwant to gain or lose will be largely determined by your nutrition.

  • 8. How will this help me get ready for (insert your sport or event here)?

    The beauty of CrossFit is that it develops a very broad base of fitness to make you capable ofhandling any task that life throws your way. You will also gain the confidence in yourself to know thatif you can complete a WOD here, a day at work isn’t really all that tough! For a more in depthcorrelation directly to sports, check out this.

  • 9. What are your drop-in fees for visiting CrossFitters?

    $20/day or we give the option of buying a t-shirt. If you’re going to be in town for a few days orweeks, email me and we can work something out.

  • 10. Where do I park?

    You are welcome to park in one of the spaces right in front of the building.

  • 11. What do I need to bring with me?

    Normal workout clothes (t-shirt, shorts, comfy shoes, or no shoes). A towel and water bottle areoptional but encouraged.

  • 12. Can I come in and workout on my own?

    We have Open Gym hours for our members. Read more about that program here.

  • 13. What can I expect at my first visit?

    We have a very easy process called a “No Sweat” intro. Just click here to book a free consultation tomeet with a coach for a private 15-minute chat. No sales pressure, just a chance to see if we’recompatible.

  • 14. What is a typical class like?

    Each class is one-hour long. We start with a dynamic group warm-up that is designed to get theblood pumping, muscles and joints lose, and get you nice and warm. Next, we devote anywherebetween 10-20 minutes on our ‘skill sessions.’ These are times when we are working on specificskills (as a group) to improve our technique and/or get stronger. Depending on that day’s focus, youmight see barbell work, gymnastic work, plyo boxes, kettlebells, jump rope, and even runningmechanics. After that comes the ‘Workout of the Day’ or WOD. Before we yell “3…2…1…GO” we goover all the movements and offer guidance towards the proper scaling of each exercise. Afteranswering all your questions, we start the workout and a coach is always watching each person tobe sure they stay safe and motivated. After the WOD, we cool-down and stretch and then you’re freeto go!

  • 15. I’m scared/nervous/don’t think I’ll fit in...

    We’ve all been there…the ‘new kid’ in class! Everyone is always open and friendly to new-comers.We promote a family-like atmosphere of support and camaraderie amongst our members. Someonewill undoubtedly take you under their wing and help you through your introductory period. Everyoneremembers what it was like at their first class and we all want to see each other succeed. Mostimportantly, we won’t ever have you do something that you are uncomfortable with or that is tooadvanced for your current fitness level.

  • 16. Ok, you got me...How the heck do I get started?

    It could not be more simple, just click here to book a free consultation to meet with a coach for aprivate 15-minute chat. No sales pressure, just a chance to see if we’re compatible.



Stands for Work Out of the Day. This is the main focus of the session. It is set out in a task completion format.

As RX’d

As prescribed. Abbreviation to indicate you performed the WOD at the required loads and distances as prescribed by HQ.

Named Workout

Are part of the jargon of CrossFit training.

CrossFit is a world wide community with many people linked through the WOD whether variations or HQs. Bench Mark WOs are given names so that just uttering that name will give people an understanding of whatʼs involved and may even evoke feeling from previous WO experience.

CrossFitters develop a love/hate relationship with some WOs. Womenʼs names (“The Girls”) are used often for Bench mark WOs, probably for the same reason they are used to name hurricanes which gives you a hint to of fallen service men. So get with the jargon and enjoy doing a Girl or trashing a Guy next time your in the gym

Benchmark workouts

WODs that are considered ideal examples of CrossFit Training. Often see as performance based indicators of progression.

For Time

Is a reference to recording the overall duration of the WOD. “For Time” generally infers to complete the WOD in best form and technique at relatively high intensity as quick as possible. In short you are racing the clock.

For Rounds

Another method of scoring the WOD via counting the accumulated amount of completed Rounds within a set time. 1 Rds will be designated as a series of reps, loads and movements that must be completed as many times as possible within a set period of time.

Met Con

Met Con stands for Metabolic Conditioning, or to modify through training the energy systems of the body. A phrase coined by CrossFit to relate to demanding Work Outs that utilise mixed modality in a task completion format. Individuals learn to love to hate Met Cons.


M.E. stands for Maximal Effort. Referring to WODs that require maximal effort in lifting as heavy as capable loads for low rep protocols.


Getting “Owned” by a WOD is a reference to the need to have a little rest in the prone position on completion of a WO. Individuals are encouraged to adopt the Owned position (lying prone on the ground) in order to recover in the fastest possible manner. Once you experience the WODs, little encouragement is needed as getting owned represents the end of the WOD.


The intensity involved with CrossFit WODs means sometimes individuals experience overheating and a gag reflex. This is commonly coined as “meeting Mr. Pukie” or “Kissing the Clown”. This is not encouraged just an unexpected side effect when individuals give it their all. This became a running joke until CF HQ brought out the This became a running joke until CF HQ brought out the Pukie Mascot which is a clown experiencing the full effect of the gag reflex.