CrossFit FAQ’s

What is the WOD?

The WOD stands for “Workout of the Day.”

What does Rx mean?

Rx refers to the prescribed WOD. (Prescription = Rx….yeah, funny.)

What does RFT mean?

RFT = Rounds (or Reps) For Time.

What is an AMRAP?

AMRAP = As Many Rounds (or Reps) As Possible. For more CrossFit terms click here.

Does every class do the same WOD each day?

Yes. Whether you attend the first class of the day or the last class of the day, everyone will be doing the same WOD.

Do I have to choose a class time and stick with it?

No, you are free to take any class at any time.

What does “scale” mean?

“Scale” means to scale back the workload, or modify the movements. Virtually everyone that starts CrossFit scales their weight and movements as they become more experienced. We stress the importance of scaling workouts until you feel absolutely comfortable with the movements and the technique that it requires to do them successfully on a consistent basis.

CrossFit requires a checking of egos at the door. Don’t worry about the person next to you. Don’t worry about doing everything perfectly. Make sure you have the opportunity to walk in and out of our doors injury-free. CrossFit isn’t going anywhere; there’s plenty of time to get stronger and fitter. Commit to getting better at one thing (no matter how small) every time you walk into Ergo, and we guarantee a year from now, you’ll be shocked at your progress.

What if I can’t do the workout as prescribed?

Only about 10% of our community completes every WOD as it is prescribed. Prescribed, or Rx, can certainly be a goal of yours but it should by no means be a point of stress for you. You do what you can do, and you don’t worry about anyone else. This sustainable programming approach will keep you happy and healthy but always serve as a goal-setting mechanism in your development.

What types of movements/exercises will I be doing?

You will first be learning nine foundational functional movements. Then you will learn how to perform bodyweight exercises and weight training. We use kettlebells, barbells, bumpers, gymnastic movements, Olympic lifts, bands, sandbags, rings, rowers, medicine balls, dumbbells, and more.

How often should I do CrossFit?

We program WODs Monday-Saturday at CrossFit Ergo, but that doesn’t mean you need to workout 6 days per week! For newcomers, we recommend two days on, followed by one day off. Once you are acclimated to the training we encourage three days on followed by one day off for best results.  Or better yet, when your schedule allows for the most consistency.  Some of our members come M-F while taking the weekends off.

Should I get in shape first before I start CrossFit?

In short, NO. 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. Plus, thinking you need to ‘be in shape’ to start CrossFit is like saying you need to have your life in order before going to church.

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 we account for varying intensity. Furthermore, you are always under the watchful eye of one of our coaches every time you step foot in the gym. With all that said, we’d be ignorant to say that you can’t ever get hurt here. We don’t train to purposely hurt ourselves, but sometimes it happens; injuries are just a part of life. Truth be told though, you’re more likely to get hurt slamming your finger in a car door than you are coming in here.


What about Nutrition?

Without proper nutrition your body will not be able to withstand the workouts or activities of daily living. 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 only fuel your body for the workouts, but aid in energizing it throughout your day. Failing to get your nutritional intake in check will result in slowed progress with our program. The basic concept behind eating the right things in the right portions is simple: Eat meat, vegetables, nuts and seeds, some fruits, minimal amounts of starch and NO sugar. All members receive our 28 Day Nutrition Jump Start Guide!


Do you offer nutritional coaching as well?

As a matter of fact, we will very soon!  We are launching a new 1 on 1 coaching program powered by Working Against Gravity. This will almost guarantee the results you work so hard for in the gym!

What about cardio, will I need to do extra stuff outside of the gym to keep my stamina and endurance, or to burn more fat?

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

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 the blood pumping, muscles and joints lose, and get you nice and warm. Next, we devote anywhere between 10-20 minutes on our ‘skill sessions.’ These are times when we are working on specific skills (as a group) to improve our technique and/or get stronger. Depending on that day’s focus, you might see barbell work, gymnastic work, plyo boxes, kettlebells, jump rope, and even running mechanics. After that comes the ‘Workout of the Day’ or WOD. Before we yell “3…2…1…GO” we go over all the movements and offer guidance towards the proper scaling of each exercise. After answering all your questions, we start the workout and a coach is always watching each person to be sure they stay safe and motivated. After the WOD, we cool-down and stretch and then you’re free to go!

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. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed. Most importantly, we won’t ever have you do something that you are uncomfortable with or that is too advanced for your current fitness level.

What should I expect my first couple of weeks?

Expect to train at a VERY moderate pace. We want you to learn the basic mechanics of everything FIRST, then be consistent in those mechanics, then bump up the intensity ONLY after mastering the first 2 key points. Expect to be sore. Really sore. There is no way to get around it. This is normal, and proof that you are working hard breaking down muscle fibers during your workout. It is during your rest periods between classes that your muscles will build up even stronger. You can help speed the recovery process by drinking plenty of water, getting adequate sleep (7+hours a night), and possibly taking tumeric(hawaiian ‘olena), as a natural anti-inflammatory, and fish oil which has been shown to speed recovery. Whatever you do, don’t stop training just cause you are sore. It is good to come back and take the next workout light if you need to, main thing is to keep moving to flush the lactic acid out of the muscle, which is causing you to be ‘sore’. Keep your head up and know that with practice, consistency, and determination, you WILL reach your goals. If you believe you CAN, you WILL!

Can I bring my kids to class?

YES! The owners of CrossFit Ergo have children themselves and knows how important it is to keep up your own training as an athlete while still living the reality of being a parent.  We offer teen memberships if they want to take part in the action or kids are more than welcome to hang out on the couch with a good book.  We don’t allow kids on the floor playing on the equipment for safety reasons so please keep that in mind.  And oh by the way, the music tends to get a little loud each class too.

Will CrossFit make me bulky?

In short, NO. Read this helpful article

Is CrossFit for health, athletic performance, weight loss, or aesthetics?

CrossFit is a complete regimen that will improve health, athletic performance, body fat loss, and build strength all in one. Whatever your goals are, CrossFit will help you achieve them faster.

What’s it gonna cost me?

CrossFit is free, and a WOD (Workout Of the Day) is posted on our site, and the Main Site. So why pay for it? Our members come because CrossFit works and it’s a blast. They come because CrossFit Ergo members receive instruction and coaching from a high caliber trainer in every class. Even the most elite athletes have room for constant improvement in all of the CrossFit exercises, from the basic squat to the complex Olympic lifts – so our trainers will always be there to keep you in top form. Our members also come because CrossFit is more fun and more intense with groups and fun coaches.

What is the difference between doing the workouts on my own and doing them at CrossFit Ergo?

Coaching. Having a knowledgeable coach available during class will reduce the risk of injury, improve an athlete’s fitness faster, and fix bad mechanics. Working out alone, unable to see your own movements, can lead to a number of bad habits that will only be harder to correct in the future.

You are also missing the warm-up, cool-down, and fun time. We warm-up, workout, and practice skills as a group. We also work on mobility and stretching for injury prevention.

A big part of CrossFit is community, family, and camaraderie. Having a good base of positive people around you is the best environment to train in. Not only will you be pushed harder because of the support from everyone, but you will have a great time doing it. Picture your typical big-box, chain gym. When you walk in, there are a bunch of people with their headphones in, plodding along on the treadmill, not interacting with anyone else. This leads to boring workouts that have no intensity (making them ineffective) and eventually pushes people to quit exercising. At the other end of the spectrum, if you walk into a CrossFit gym, you will see an enthusiastic, supportive group of people participating in a workout together.

Is there any limit on the amount of times you can attend classes?

No; however, is critical that you take advantage of rest days to allow your body to recover. Overtraining is the single-biggest contributor to injury.  We offer our Recovery and Mobility Membership Upgrade, which will include access to our Sauna, Ice Bath, and our Mobility WOD Kiosk and programming.  

Do you do private sessions?

Absolutely!  Hit up your favorite coach to schedule your first session anytime.  Or simply contact Mike and he will match you up with the best fit for your goals and schedule.

Do you sell t-shirts,  and other swag?

Of course! Come on in and check out our apparel and nutritional supplements including our new CBD line of products.  Check out the online store here.

Can I just come and work out on my own?

Yes, but only during “Open Gym” times by checking in with the coach present and following a few of the HOUSE RULES.  Check the schedule here.

I can’t do CrossFit because I have back problems and/or knee problems.

Many people hurt their lower backs, knees, shoulders, etc. and are consequently afraid to exercise those areas. However, refusing to exercise those areas is simply creating muscular imbalances and increasing the risk of re-injury. It’s necessary to re-strengthen these areas. CrossFit can actually be used as a form of rehabilitation for injuries. Many people have come through our doors unable to squat (get yourself up from a seated position), deadlift (pick up your groceries), or press (putting something up on a shelf). CrossFit is intended to teach individuals how to move properly and exercise with correct mechanics in order to regain functional capacity.

If an individual cannot squat, deadlift, or press, he or she may need to start considering if independent living is safe.

The workouts you post are too hard. I could never do that.

Have no fear, 97% of the people at our gym cannot either! The WOD is made to challenge an elite athlete. But that same workout can be scaled to suit the needs of each athlete in class. We change the load (weights), repetitions, rounds, and distances to fit each athlete’s abilities. Modifying the WODs helps to prevent athletes from over-exerting themselves and overwhelming soreness.

Do you issue refunds?

No, we do not issue refunds unless it is a billing mistake on our end. For example, if your monthly membership bills on a certain date, and then you come to us one day later to tell us that you are canceling your membership, we are not issuing a refund. However, if you email us on a certain date 30 days before your billing date to cancel your membership, but you are billed anyways, we will absolutely refund you the charges. Let’s be responsible here, because trying to cancel late or after you were billed only puts everyone in an awkward and uncomfortable situation.  We are good people but this is a business so we ask that we all be responsible as well.