What Is CrossFit?

CrossFit is the principal strength and conditioning program used by many police academies and military special operations units, and hundreds of other elite and professional athletes worldwide.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. Every workout can be scaled to meet the needs elite athletes to our grandparents.
Workouts are constantly varied, and are focused around functional movement, defined as natural movement your body is designed to do every day such as standing from a seated position, placing things overhead, pulling yourself up, throwing, running, and jumping.

Crossfit Burpees 1.31.15 428rope climb for slider

CrossFit classes combine gymnastics, body weight calisthenics, and weightlifting to develop capacity across ten general physical skills:

  • Cardiovascular and Respiratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Accuracy
  • Balance
  • Agility

Crossfit 11.21.15 476

What does a typical CrossFit workout look like?

What is CrossFit workoutA regular CrossFit class takes anywhere from 45 minutes to an hour. Everybody starts at the same time, our coaches will be walking around helping out and keeping track, and everybody is supporting each other and helping you stay motivated.
A typical class is typically split into three or four sections:

Warm Up:
This may include jogging outside, rowing, jump roping, squats, push ups, lunges, pull ups and much more. This is followed by stretc
hes, and mobility work that complement the movements you’ll be doing in the workout that day.

Skill/Strength work: The workout could include a pure strength movement (like squats or deadlifts), Olympic lifts (like snatch and clean and jerk) or things like rope climbs, box jumps, pull ups, one legged squats or muscle ups just to name a few! Depending on the exercises in that workout, we will always work on a skill that will be utilized in the workout and try to improve. Every exercise has proper progressions and modifications and can be tailored for every athlete at any fitness level!

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.


Cool Down and Stretching: Done as a group, or instructed to do on your own after class. An important part of your cool down and always encouraged!


What are the benefits of a CrossFit workout?


Often times, a gym is just a collection of random people focused on doing their own different exercises. At CrossFit110, we are a community, a family. Unlike a commercial gym, you actually get to know the people at your box. Because of that, everyone is on the same team and working for the same goals. The camaraderie at CrossFit110 is part of what makes this exercise experience so unique.



We have a talented staff of certified instructors who understand the human body, nutrition and how the Boot Camp programming should be implemented for all athletes regardless of fitness level. These coaches can tailor any workout to meet the needs of every member and support them all along the way. In a commercial gym you have no clue if you’re doing an exercise right or not. While it’s not 1:1 training, you have a coach with you during every workout to help out.

CrossFit 101 ChelmsfordCrossFit and Squat Clinic 2-8-15 086


Because you get to keep track of how much you’re lifting, and you know how many reps and sets you’re doing…you get to see constant improvement. You also get to advance at your own pace, slowly working your way up towards doing the workouts as prescribed. It introduces SO MANY people to weight lifting, especially women who would have never ever attempted to get off the treadmill and strength train. It’s like a gateway workout – you learn what you love and can specialize further from there.


It’s amazing how much further you’ll push yourself when surrounded by other people cheering you on and competing with them. CrossFit is the “sport of fitness” and therefore will reignite that sense of “team” and friendly competition in everyone! After playing competitive sports through high school and college, all of a sudden there’s nothing left to compete in…CrossFit gives people that outlet.

110 LATINAS Spartan SGX team of 4 comp  2012-09-15 07.16.09


CrossFit is intense, but intensity is the short cut to results!! CrossFit will not only teach you how to push through mental barriers and build mental toughness it will TRANSFORM your body! CrossFit will build an amazing body. It builds good muscular endurance and all around fitness – your body is prepared for pretty much any athletic situation after a few months of CrossFit.


About the author

Susanne Duato