One rep max. Focus on how much you can lift one time.
A Count down used at the start of many CrossFit WODs
A contoured foam wedge placed behind the back during sit-ups, the abmat allows for a greater range of motion while providing some padding against the hard ground.
A gym, or “box,” that’s officially affiliated with the CrossFit. In order to become an affiliate, gyms must have CrossFit-certified trainers on staff, carry insurance and satisfy other requirements of CrossFit, Inc. (Warning: Do not CrossFit at a non-affiliated gym or a mega-gym advertising “functional Fitness” – it isn’t CrossFit if it isn’t affiliated.)
A basic squat (no weight added.)
As Many Reps (or Rounds) as Possible in given a specific time period. Often lasting 10, 20, or 30 minutes (though it’ll feel a LOT longer) AMRAP workouts challenge athletes to complete as many rounds of a series of movements in the allotted time. Just be careful not to lose count…
Or Rx/Rx’d; as written. WOD done without any modifications.
Get low! Also called “Ass to Ankles,” or ATG for short, this term denotes a full-depth squat. (Wondering if that last rep was deep enough means it probably wasn’t.)
This is YOU. As long as you are pursuing health and fitness here at 5150 we will refer to you as an athlete
CrossFitters who can’t quite get all the way up loop stretch bands over the bar and use them as a modification to an assisted pull-up
See Hero/Girl WODs
The Gym.
No running starts allowed. Athletes jump up onto a box of a given height from a two-footed stance.
Bench press
Back squat. (an Olympic lift used in CrossFit WODs)
CrossFitters love to drop weights, and these rubberized barbell plates allow them to do just that. Watch out! Always drop weight as a last resort and never walk away from moving weights.
Something you will learn to love to hate.
Body weight
Clean and jerk. (an Olympic lift used in CrossFit WODs)
One of the few machines you will find at Crossfit 5150. The concept two rower is the machine of choice for many CrossFit athletes.
Chest to Bar. (Like a pull-up, but you bring your chest to touch the bar.)
CrossFit Total – consisting of max squat, press, and deadlift.
A workout with many reps and many movements (you chip away at it)
The sport of fitness has arrived (or so claims Reebok, the official sponsor of the CrossFit Games). Each summer the CrossFit Games test participants with a barrage of physical challenges and workouts, ranging from swimming and running to pull-ups and handstand walks. Participants accrue points over the events, and the male and female winners are crowned World’s Fittest Man & Woman. Sectional and Regional qualifiers narrow the field before the annual Games Weekend.
The Journal is CrossFit’s internal publication featuring information on workouts, movements, inspirational stories, and news. Updated daily, the online publication charges readers $25 a year for unlimited access to research, articles, videos, and more.
A sort of virtual CrossFit Games, the Open allows competitors to register online and compete on their own or at local CrossFit boxes.
Dynamic Effort. Focus on form, more reps, less weight.
Deadlift. (an Olympic lift used in CrossFit WODs)
Did Not Finish.
Double-Unders. (Jumping rope, jump once rope goes under twice.)
Every min on the min.
An elite-level CrossFit athlete.
Think you’re fast? See how you stack up with the rest of the CrossFit world by measuring the time it takes to complete a prescribed workout. Though not all CrossFit workouts have a timed component, the protocol is famous for pushing athletes to race against each other and the clock
Front squat. (an Olympic lift used in CrossFit WODs)
Ground to Overhead.
A medieval looking device that also resembles a Transformer, the Glute Ham Developer is used for a variety of movements including glute-ham raises, GHD sit-ups, and back extensions.
Glute-Hamstring Raise
CrossFit benchmark workouts that are given female names. The names of these workouts are arbitrary and not named after actual girls.
General physical preparedness, aka “fitness.”
Historically, the term “gymnastics” is used relatively loosely in CrossFit to describe exercises that involve controlling body movement, typically with no weight other than body weight such as; sit-ups, push-ups, air squats, ring-rows, box jumps, etc.
While in a handstand position against the wall or freestanding. You touch your head to the ground and press all the way up until your arms are locked out. And a great way to get free drinks at your local watering hole.
(aka Benchmark) these WODs, often named after fallen heros, are used throughout the CrossFit community to set a standard of where you are as an athlete — they also make a great pick up line — as in “Hey, what’s your Fran Time?”
Hang squat (clean or snatch). Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
Knees to Elbows (similar to T2B)
Watch almost any video on CrossFit and you’ll likely see people swinging from bars like sweaty, box monkeys. But there’s a rhythm to that swinging, letting athletes transfer horizontal motion to vertical force and allowing for more (and quicker) pull-ups.
Short for “metabolic conditioning”
Military press
Muscle Up: In one of the most advanced CrossFit movements, athletes hang from gymnastic rings and explosively pull their chest above the rings to the bottom of a dip position. From there they push up until the arms are fully locked (of course, the tricky part is figuring out how to get down from there).
Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
A nutrition program commonly found in CF. A term coined by Dr. Loren Cordain in his book “The Paleo Diet”. A theory of nutrition that humans are best suited to eat only foods that have been available in nature and eaten by hominids (including humans) for millions of years. Paleo nutrition excludes refined sweeteners, grain and grain based foods, alcohol, legumes (beans, peas and peanuts), dairy and other processed or artificial ingredients. Paleo nutrition is a guideline and scientific theory backed up by decades of solid research and common sense; it is not a philosophy, belief system or a religion.
Portable parallel bars around eight inches high. For those who’ve mastered regular handstand pushups, try performing them on paralettes for an added challenge/ego bruiser.
Personal Best
Power clean. (an Olympic lift used in CrossFit WODs)
Also known as single leg squats, pistols require half the legs, but twice the effort.
Push Jerk
Russian measure used for kettle bells; 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs.
Push press
Personal record.
Power snatch
Pull-ups, possibly push ups depending on the context
A repetition or one instance of a given exercise
It’s just like a conventional bodyweight dip, only on gymnastic rings. The rings are unstable, making it harder to keep the hands close to the body (like dips needed to be any harder).
While they likely won’t be going for Olympic gold, CrossFitters regularly use gymnastic rings for a wide range of movements including dips, rows, muscle-ups, and just hangin’ around.
Repetition maximum – the most you can lift for a given number of repetitions
Range of Motion
Remember the presidential fitness badge (or whatever it was called). So you thought you were down with rope climbs back in high school? Nope. (Hey, we do cart wheels too!).
Or prescribed. Every WOD and movement has standards. Performing a WOD or movement according to the standards is referred to as doing it “Rx’d”; aka as prescribed. If you modify or “scale” a WOD or movement, it is not Rx. Performing a movement with a partial range of motion or with assistance is also not Rx. We urge all of our athletes to attempt both movements and WODs Rx as long as it is within their ability.
Sumo Deadlift High Pull. Using a wide stance and narrow grip, you pull the bar from the ground up to your chin, keeping the bar close to your body
A number of repetitions. For example; 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
Split Jerk
Snatch. (Get your mind out of the gutter.). It is an Olympic lift used in CrossFit. Additional versions include Hang Snatch, Power Snatch, and Squat Snatch
Shoulder Press
Single-Unders. (Traditional Jumping Rope. Rope goes under once on each jump.)
Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
A rep scheme. For 20 seconds AMRAP the assigned exercise, then rest 10. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. (The score is the least number of reps for any of the eight intervals.)
Turkish get-up.
One of CrossFit’s most deceptively tiring movements, the thruster is— “simply”— a front squat straight into a push press. Try them once and prepare to cringe next time they show up on the schedule.
Touch and Go – No pausing between reps
Unbroken (perform all in a row or start over at the beginning)
Using bodyweight, a barbell on the shoulders, or a weight plate held directly overhead, athletes step forward with one foot and bend both legs until their back knee taps the ground. Repeat for the reps prescribed or until the legs turn to jelly— whichever comes first.
Holding a 20-pound (for men) or 14-pound (for ladies) medicine ball, athletes squat down and explosively stand up, throwing the ball toward an eight- or 10-foot target above their heads.
A strict version of Paleo Diet (see above.)
Workout of the Day.
Awesome schedule, athlete management and WOD tracking software we use at 5150. If you Box doesn’t you should tell them to check out
A nutrition program commonly found in CF.

CrossFit workouts are designed to improve this list of skills, believed to encompass the full spectrum of fitness: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. Too bad “appetite” didn’t make the cut.
We workout, train, compete and play together. Don’t change or add to the WOD or warm up. If it’s not hard enough for you, just let us know. If it’s too difficult, ask for a modification (see below). Don’t set up your bars, weights, or stations until instructed to do so.
Every workout is written to be done as prescribed (or Rx), however every movement has a modification. You modify if you can’t do the movement, or if the prescribed weight is so heavy that it causes you to break form. Coaches will help you with modification. A coach may ask you to lower your weight. If they do, it is because they are noticing something that will improve with less weight. Say ‘thanks’ and do it. Remember there is no shame in modification and modification is not a penalty — it is a way to get you to Rx smartly and safely.
No. Since each class is a coached workout, athletes of all abilities can join any open class. Listen, ask, do. Listen to the coach, ask questions and do what they say — this is key to success.
Cheer each other on, enjoy being encouraged, and join in; no headphones, cell phones or bad attitudes. It’s okay to be serious about your workout (we expect you to be) but leave the ego and attitude outside. Introduce yourself to new people.
No. Ask the person next to you who you think is in awesome shape their story, you will be surprised to find out that most athletes here started as regular folks of varying shapes, abilities and sizes.
Yes. We use WODify for all our scheduling and WOD tracking. It is easy and awesome and you will grow to love it. You must set up your account with us before using the app. Go to the appropriate app store and search “wodify” and download. The app is free, your log-in credentials are the same as on your online wodify account.
Classes range but average about 8 to 13 people. Except for special holiday WODs, no class is bigger than twenty, usually less than fifteen.
Typically 50-55 minutes.
Train at least three times a week, more often is awesome. You can train consecutive days; however, take the fourth day off. Always listen to your body and if you’re not sure what it is saying, ask a coach.
No. Cupcakes make you big. CrossFit makes you strong and sexy.
Yes, however it is strength based and therefore a lean muscle. (i.e. muscle that performs.) With that said, if you want to get huge you can with CrossFit, just talk with the head coach Chris.
No. We have clients over 60. (We also train teenagers with their parents.)
The puke zone is the grate outside the back left door. Feel free to use it. Ladies hold a friends hair.
These are the Hero WODs used across many CrossFit Boxes and the top three men and women at 5150 in each one. These are a great way to benchmark your performance.
Each class consists of a warm-up, strength, gymnastics or skill work, and the Metcon/WOD (often followed by ab work or skill activities).
You ask the coach for a modification. CrossFit works for all levels because every movement can be modified to fit an individual athlete. As long as you keep your intensity high, you are getting a complete workout. There is no shame in modifying. Stick with CrossFit and you will be Rx-ing sooner than you think.
It is a time that you can come in and work on whatever you want. A coach is here to answer questions, help you on skills, lifts or technique. This is not a time to do the WOD since there will be no coach to lead the class and WODs are intended to be with a group.
Whenever you see something listed as “Skill Sunday” that day will be dedicated to one (or a few) skills. Only those skills will be worked on that day. This is a great way to learn and perfect a skill. This is not open gym.
Bring water & a towel. All equipment will be provided for the workout. You may notice athletes using tape or other equipment. If you are curious what or why, ask a coach if you need that extra equipment. Although we provide them, it is good to purchase a size specific jump rope. Ask for more info.
You can compete as soon as you start CrossFit. There are competitions at all levels. Speak with Chris for a recommendation.

We workout, train, compete and play together. Don’t change or add to the WOD or warm up. If it’s not hard enough for you, just let us know. Don’t set up your bars, weights, or stations until instructed to do so.
Cheer each other on, enjoy being encouraged, and join in; no headphones, cell phones or bad attitudes. It’s okay to be serious about your workout (we expect you to be) but leave the ego and attitude outside. Introduce yourself to new people.
Join our Facebook page and instagram (@crossfit5150) upload photos (#cf5150), join us at competitions, come to the BBQs and have fun. The more involved you are the more you will succeed.
You ask the coach for a modification. CrossFit works for all levels because every movement can be modified to fit an individual athlete. As long as you keep your intensity high, you are getting a complete workout. There is no shame in modifying. Stick with CrossFit and you will be Rx-ing sooner than you think.
This means listening. Even if you think you understand the WOD and even if the skill being explained is one of your strengths. The 5150 Coaches are here because they have training and want to make you stronger, faster and better than yesterday. Listen so you never stop learning.
If you’re not early, you’re probably late. (10 burpees for each minute late.) More importantly, depending on the WOD and at the coaches’ discretion, you may not be able to workout in that class.
At 5150 we respect athletes of all levels and from all walks of life. We are respectful but we are not politically correct. We joke, yell, grunt, curse, scream, sweat, bleed, etc. All we want is that you try your very hardest and do your very best. We have fun. You will too.
Help us keep this place nice and good for you. If you notice something that needs fixing, missing TP, area that needs to cleaned, etc. — let us know! Write it on the office door, mention it to a coach, slip a note under the door or send us a text. Anything. Just let us know so we can fix it.
No matter how fast, strong or fit you are there is some high school kid warming up with your PR weight and some senior citizen breaking a 3 hours marathon. It is good to be confident. It isn’t good to be an ass. People notice bad attitudes and we work to remove them from our community as fast as possible. Don’t hide your weaknesses with attitude; own them, work on them and eliminate them.
Set up your equipment and clean up after yourself. Wipe up your sweat, blood and/or puke. Don’t leave things behind; this includes your water bottles, wraps, shirts, panties, jock-straps, gloves, lululemon, shoes, etc. If you’re missing something, check the lost and found box where we collect all this stuff. Every week they go away to donations or the dumpster.
I know this one sounds obvious…but….If you are new, this is to develop a routine and make sure you are consistent. For the old-timers, don’t think you can do your own thing – you’ll start to fall off! Get on a regular schedule and stick to it.
This means empty barbells and kettle bells are never dropped. Don’t just drop your bar, control it to the ground with two hands. Never turn your back on or walk away from a moving bar you have dropped. Respect the safety of those around you.
Cheating on your WOD is cheating yourself. Remember: “No one cares what your score is, everyone cares if you cheat.” Be honest because you are only cheating yourself (and trust us, people notice.) This includes knowing what the full range of motion is and making sure you really get the full workout. If we notice you cheating, we will just change your score. It’s subtle, but it works.
Scream, swear, cry, bleed, puke, even pass out… just don’t quit. The human body is capable of more than you can possibly comprehend; challenge it accordingly.
(Unless it is in the sentence “I can’t believe it’s not butter.”) If you do, you get to do 25 burpees! You will be amazed at what you can do.
I think your kindergarten or 1st grade teacher should have taken care of this, but just in case.
“Abs are made in the kitchen!” Nothing you can do in the gym will fix bad food choices outside the box. We are not saying don’t enjoy the occasional cup-cake or stop going to In-n-Out. Just be smart about it. If you need to get some food issues off your chest, talk to a coach, a fellow athlete or someone. You’d be amazed how much it helps.
At the end of each workout remember to record your training efforts. The coach will show you how to enter your results at the end of each workout. Yep, every workout.
During class time, class WODs take precedence over all other activity in the gym. This includes just hanging on the bars or trying to get a few lifts. Don’t be distracting — be helpful and cheer on your fellow athletes.
Don’t believe for a minute you can’t finish a workout. Always finish the workout.
Push your limits every day. Always try and go a little heavier and a little faster.
One of the key things that makes CrossFit different is that we have fun while working out. Yes, it is the hardest thing you will ever, do in a gym, and it is ok to cry. Just have fun while doing it. Yep, that’s possible.
Use poker chips to help. If you loose count, the next number is 1.
As hard as it is, don’t toss out good form when racing the clock or the AMRAP. You’ve worked hard on getting great form, keep it at all costs. (You will also avoid injury that can sideline you and take you away from you goals.)
Register online or on our mobile app at least 45 min before each class. If you do not register; you are not guaranteed a spot in class. You can just stop by, but it is best to register ahead of time. Registering also is a part of making a commitment and having success.
Always use the disinfectant wipes to wipe your mats, bars, sweat angels, balls, floor, etc.
When the coach is providing instruction, your job is to listen, watch, ask & do. We love class clowns and sick jokes, just hold off till after class. Say hi to at least one new person at every class.
Contrary to popular belief, your goal in CrossFit is not to perform every WOD as prescribed. Your coach programs your workouts for you to feel a particular stimulus, at a particular capacity, for a particular amount of time. Scale to meet this intention, not your ego’s.
This journey might be one of the toughest things you may encounter. You will learn a lot about yourself and the drive and determination in others. But nothing will happen if you are not consistent. Consistency is the factor that will determine your success. Leave the rest to us.
Open gym is limited in size just like a regular class so you do need to sign up. It is a time that you can come in and work on whatever you want. A coach is here to answer questions, help you on skills, lifts or technique. This is not the time to do the WOD.
Each time you come to the gym you need to sign into Wodify. A key tool for success is tracking. We provide you with an awesome workout tracking system (signing in and tracking is required.) Yep, each time you come to the gym, sign in.
For everyone’s safety be aware of what is going on around you. Don’t walk in front of or behind people when they are starting a heavy lift. Watch for jump ropes. Be respectful of the shared space. If you finish the WOD before the others, respect those still working out: cheer, clap, shout, respect!
You will have a crappy workout, you will get sicker and you will get us and your fellow athletes sick.
Be smart with your weights and not lazy. In general if you have more than three plates on each side of your bar you want to strip off the bar and add appropriate plates. 45# is one plate, not 5 plates (4 10#s & a 5#). Get it? This will also make your lifts better and safer.
If you want to get on the leaderboard, you must have someone count for you. If no one saw it, it didn’t happen.
It’s an awesome tool to have and like fine French perfume; a little does just fine. If you use too much, it starts to have negative effects that could lead to callus, tears (both kind), and excessively dry hands. Keep it in the Bucket!
There are boxes everywhere, visit them. And if not that, think of air squats, pushups, lunges, etc. and if nothing else just keep moving.