What should I expect?
At CrossFit Rise Again everyone is an athlete. From professional athletes to great-grandmas, we’ve trained thousands of people using the most comprehensive Fitness modality available, CrossFit! Our CrossFit program enables our professional, highly trained coaching staff to match up our athletes with the best workout and movements each day in order to help you reach your fitness goals through moving in the best way for you and building trusting relationships along the way!
Check out this quick video that walks you through a typical Crossfit class.
What Will CrossFit Do For You?
CrossFit Is Scalable
Just because you can’t deadlift 300 pounds doesn’t mean you can’t do CrossFit. In fact, even if you can’t do a single push-up, you can start CrossFit. For any exercise in a CrossFit workout, there is at least one modification (but often many) to scale the exercise to your level of fitness. If you can’t do a pull-up, you can use a band for support or do ring rows; if you can’t do a full snatch with a loaded bar, you can do just the first part of the movement with an empty bar or even a PVC pipe until you’re ready to move on to the next part of the movement or add weight.
CrossFit Offers Community
One of the first things you’ll probably notice when you walk into a box is that it’s a social environment. People often talk before and after class, offer encouragement during workouts, stay after to stretch together and participate in social events outside of the gym. If you’ve ever been a member at a standard gym, where people mostly work out independently and may never talk to other gym members, this is a big change. “I think [the community] really is the biggest attraction for people to continue to come and continue to be engaged,” says Yuri Feito, assistant professor of exercise science at Kennesaw State University.
CrossFit Builds Cardiovascular Fitness
While you could spend hours running at a steady pace in the hopes of improving your cardiovascular endurance, research shows that may not be the most effective way to generally improve aerobic fitness. A study published in the November 2013 issue of The Journal of Strength and Conditioning Research examined the effects of CrossFit-based high-intensity power-training workouts on maximal oxygen uptake, or VO2 max, a standard method used to measure aerobic capacity. After the 10-week program, which consisted of Olympic lifts performed at high intensity as well as skills-building work and gymnastics, all participants were observed to have achieved significant improvements in VO2 max. The researchers also noted that compared with traditional endurance training, high-intensity training requires less of a time commitment, making it a more efficient method of training.
CrossFit Keeps Body and Brain Guessing
Doing the same exercises every time you go to the gym without ever changing your routine won’t provide the necessary stimulus to keep getting faster, stronger and better. Over time, your body adapts to exercise, so you can do the same amount and type of work more efficiently. This is why your fitness gains may plateau after doing the same routine for several weeks or months. Although there are a number of benchmark workouts used to measure progress that remain consistent, almost every time you visit a CrossFit class, you’ll be doing different exercises at different speeds and different intensities. This stimulates your body to keep adapting and growing, and it keeps your brain engaged so you don’t get bored with your workout.
CrossFit Offers Results in Less Time
High-intensity training, which forms the foundation of the CrossFit program, is more effective than low- or moderate-intensity exercise at improving cardiovascular fitness and body composition. This means you can spend less time at the gym and still get the same — or better — results than you would have gotten during your previous workout regimen. And according to a 2014 study published in the journal BMC Public Health, you’re more likely to enjoy a high-intensity workout and stick with it. In the study, participants who engaged in group-based, high-intensity functional training like CrossFit reported higher enjoyment, and more of them said they planned to continue the program compared with participants who engaged in a moderate-intensity training program. In addition, high-intensity exercisers spent significantly less time exercising while seeing the same results in body composition.
CrossFit Builds Confidence
Challenging yourself day after day at the gym and continuing to surpass your previous personal records gives you a great sense of accomplishment that can improve the way you feel about yourself. Experienced CrossFit athletes often recall with great pride the first time they were able to execute certain challenging movements. “For people who have never been able to do a pull-up, doing their first pull-up is exciting. It’s a big moment for people,” says Jonathan Ross, ACE-certified personal trainer. This kind of positive reinforcement of your skills and strength naturally makes you feel more self-confident — a feeling you can take with you into other areas of your life.
CrossFit Improves Muscular Endurance
Muscular endurance is the ability of your muscles to perform over an extended period of time without becoming fatigued. This is crucial for participants in endurance sports like running and cycling, but it’s an important part of performing well in any activity in your daily life. A 2014 study published in the Journal of Sport and Human Performance looked at the effects of two different exercise modalities — CrossFit and a traditional training program — on muscular endurance. The researchers found that CrossFit participants increased muscular endurance by 22 percent and their aerobic capacity by 6 percent.
Crossfit Gives Measurable Results
Using benchmark workouts — called “the girls” because they all have names like Fran, Barbara and Angie — you can easily measure your progress from day one to day 101. Take the benchmark workout called Cindy, for example, which involves doing as many rounds as possible of five pull-ups, 10 push-ups and 15 squats in 20 minutes. How many rounds were you able to do when you started CrossFit? How many rounds can you do three months later? If you’ve been going regularly, the answer is most likely considerably more. You can also clearly see your gains in strength by testing your one-rep max, or the heaviest weight you’re able to lift with proper form for one rep of a particular exercise. These tests are built into CrossFit sessions, so you’re periodically able to see your gains in fitness and feel good about them.
CrossFit Improves Body Composition
According to authors of a 2011 review published in the Journal of Obesity, regular aerobic exercise has little effect on body fat. “Most people just don’t work out intensely enough to make progress, and then they wonder why they’re not making progress,” explains Jonathan Ross, ACE-certified personal trainer. But in a CrossFit program, the emphasis is on intensity. In each workout, you push yourself to your maximum capacity, either going all out for the entire workout or working hard for a period of time and then resting for a period of time. This type of high-intensity exercise has the ability to reduce body fat more effectively and in less time than steady-state low- or moderate-intensity exercises, the authors of the review concluded.