CrossFit is the “sport of fitness.” CrossFit combines elements of cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy, using a combination of fast-paced functional movements, Olympic lifts, and gymnastics.
WOD: Workout of the Day
Everyday is a new workout so you are constantly shocking your system and always seeing progress in your performance. For each WOD our members have a choice of 4 levels of scaling within 2 different versions of the posted WOD.
For all weighted movements, there is the choice of using barbells or kettlebells for each workout.
You can totally customize the posted WOD to do the workout at your own level and version within the group setting.
WODs are designed using varied programming formats:
RFT: Rounds For Time
Complete the designated number of rounds of each of the exercises in the fastest time possible, IN PROPER FORM.
AMRAP: As many reps as possible
AMRAP workouts are timed with a fixed time limit in which you need to do As Many Reps/Rounds As Possible.
EMOM: Every minute, on the minute
Another type of workout with a fixed time limit is EMOM, or Every Minute On The Minute. These workouts are also scored as to how many reps you can do overall, but note that as time goes on your rest periods will likely get shorter! Your WOD is complete when you run out of time to complete the reps in that minute.
RX: As prescribed
The goal for any CrossFitter is to be able to do the workouts RX’ed, or as prescribed. Since CrossFit workouts can be scaled based on abilities the goal is to work your way up to what the workout is supposed to be like. Examples of scaling could be using a lighter weight, completing less repetitions, shorter distances, limited ROM (Range Of Motion). At Arenal Fitness, we do not let anyone complete Rx WODs for the first 2 months of classes in order to let your body build up and get used to this type of training program. Safety first!!