What is CrossFit
CrossFit™ is a high-intensity fitness methodology founded by Greg Glassman and co-founded by Lauren Jenai. Developed and trademarked by CrossFit, Inc., the program combines elements of High-Intensity Interval Training (HIIT), Olympic weightlifting, gymnastics, and functional movements to improve overall fitness. Designed for scalability, CrossFit challenges individuals of all levels to enhance strength, endurance, and mobility through constantly varied workouts performed at high intensity."
URBAN SHACK CROSSFIT LINGO
WOD – Workout of the Day. The daily test. Show up, put in work, get better.
Met-con – Metabolic Conditioning. The part of the workout that torches fat, builds endurance, and makes you question your life choices (in the best way).
Rx’d – As Prescribed. The workout in its purest form, meant to challenge the best in the gym. Scale it if needed, but the goal is to get there.
Scale or Modify – Adjusting the workout to match your strength and skill level. Coaches will help you push your limits without breaking you.
Affiliate – That’s us! A CrossFit gym that’s officially linked with CrossFit, LLC. We’re independently owned, meaning we bring our own flavor while sticking to the core CrossFit methodology.
AMRAP – As Many Rounds/Reps As Possible in a set time. Push your limits, leave it all on the floor.
Chipper – A workout where you grind through each movement one at a time before moving on. Think Filthy 50—get it done, no looking back.
EMOM – Every Minute On the Minute. Hit your reps, recover (if you can), and do it again. Clock’s ticking.
Benchmark – Workouts designed to track your progress. You’ll see them pop up now and then—so when they do, go hard and see how much stronger you’ve gotten.
Box – Just another name for a CrossFit gym. You’re not here for mirrors and treadmills—you’re here to train.
Couplet – A WOD with two movements. Classic example? Fran. Simple, brutal, effective.
Hero WOD – Tough-as-nails workouts dedicated to fallen service members. These are long, intense, and packed with meaning.
Kipping – Using controlled momentum to complete a movement. You’ll see it in pull-ups and handstand push-ups—when done right, it’s efficiency, not a shortcut.
Tabata – 8 rounds of 20 seconds work / 10 seconds rest. It sounds short. It feels eternal.
Triplet – A WOD with three movements. Example? Helen. Fast, furious, and fun (in a painful way).
