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What Is CrossFit?

What Is CrossFit?

Constantly Varied


Functional Movement


These are questions that are typically asked about CrossFit and CrossFit Mariner Square. If there is a question that is not answered below, please feel free to head over to Contact Us and leave us a message. We will respond promptly.

What is CrossFit?

CrossFit is constantly varied, high-intensity, functional movements. Constantly varied means that the workouts are always changing and that your body will never adapt to the same routine. It also means that you have less chance of getting bored doing the same repetitive workout.

High intensity workouts are more efficient and effective at improving your fitness level than low intensity workouts. Your workouts are much faster than “traditional” workouts and your body is not exposed to as much wear and tear. High intensity workouts have been proven to simultaneously improve your endurance, strength, and speed while not sacrificing any other attributes.

Functional movements are natural, elemental movements that you perform everyday. These movements use multiple body parts simultaneously and are very safe as they are inherent to human physiology. For example, a deadlift is a functional movement and simulates the picking up of any object off the ground.

What kind of exercises are there?

CrossFit will expose you to all forms of exercise. These include, but are not limited to: jump rope, kettlebell swings, rowing, running, pull-ups, push-ups, sit-ups, and weight lifting. Due to the vast array of exercises, if you are unable to perform any of the movements, it is very easy to swap to something that you are more comfortable with.

How long are the workouts?

Workouts can last anywhere between a few minutes to a hour although traditionally, the vast majority of workouts will last between 5 and 20 minutes.

How long are the classes and what do they compose of?

The CrossFit classes are 1 hour in length. They will usually compose of a warm-up period, a movement teaching phase, the actual workout, and then a cool-down, stretching phase.

Is there a way to try CrossFit?

Absolutely, go to the Schedule page where we list our classes and look for any “Open To Anyone” classes. These are free classes that allow non-members to try out CrossFit. All you have to do is call us and say you’re interested in trying out CrossFit, and we will sign you up for the class so you can try it out. There is limited space for these classes and thus you have to reserve a spot.

Do I need to be fit to start CrossFit?

No. First off, nothing prepares you for CrossFit except for CrossFit. Secondly, when you join, you begin with a ramp-up program which acclimates you to CrossFit (details can be found on the FAQ page). Lastly, everything can be scaled, so if we find that your fitness level is not quite there yet, workouts can be scaled to fit your level.

What is the on-ramp program?

The ramp-up program is 4 classes that must be signed up for during membership signup. These classes must be taken in order and cannot be skipped. Until all the classes have been completed, a member may only attend beginner classes. The first class composes of a lecture that teaches a member about CrossFit and its methodologies. Each class contains a learning phase about CrossFit movements and is followed by a workout containing those movements.

The ramp-up program is important and is mandatory because:

  • It acclimates new members to the intensity of CrossFit.
  • It teaches new members about the foundation movements used in CrossFit so they are ready for CrossFit workouts.
  • New members learn about CrossFit, the methodologies, the culture, and rules of CrossFit Mariner Square.

When is the on-ramp program?

The four ramp-up classes can be scheduled Tuesday, Wednesday, and Thursday evening.

Do I need to take the on-ramp program if I have done CrossFit before?

Yes, because there is always information you can learn in the lecture phase and reviewing the exercise movements never hurts. Furthermore, the ramp-up workouts are fun workouts that every member has completed so you can see where your fitness level resides in our box. Plus it’s free and included so it doesn’t hurt to review what you may or may not know.

How do I scale CrossFit workouts?

First, the certified trainers are here specifically to help you find the right level and difficulty for your workouts. Secondly, CrossFit Mariner Square offers three difficulty levels for every workout. These are called: Rx, Black Dot, and Red Dot. Each level scales on certain exercises so you can find which level suits you best. This system also allows you to better compare your performance to members with similar fitness levels.

How do you determine the Black Dot and Red Dot levels?

Black Dot levels are usually very similar to Rx workouts but with specific exercises scaled back that a lot of members have difficulty with. For example, pull-ups are a difficult exercise to perform, especially at the volumes you see in CrossFit. This is an exercise that is scaled back on Black Dot workouts. Red Dot levels are workouts where the entire workout is scaled back. These workouts are catered for those still building up their fitness levels or members with injuries that hold them back. The scaling can vary; sometimes weights are lowered and other times the capacity is reduced.

What activities or workouts compliment CrossFit?

Nothing. CrossFit compliments your activities and hobbies. The purpose of CrossFit is to make you more fit, and in turn, make you better at the activities you enjoy; whether that be a particular sport, hobby, or even job.

Can I attend multiple CrossFit workouts?

Multiple workout days can be done but should only be accomplished by the most elite athletes. It’s best to consult a CrossFit Certified Trainer before undertaking such a vigorous program.

Is CrossFit too hard for me?

CrossFit can be scaled to any fitness level, age, or injury. Every workout and exercise can be scaled back or swapped with another exercise. For example, if a workout calls for an 800 meter run and you have knee problems, the run can be swapped with a 800 meter row.

CrossFit may be too easy for me?

If you think this is the case, try a CrossFit workout and your opinion will change. Either that or you’re Superman. Navy SEAL’s, NFL players, and Olympic athletes, just to name a few, use CrossFit to improve their fitness.