“Frequently Asked Questions”

What is Crossfit?

Crossfit is a fitness program that aims to “forge a broad, general and inclusive fitness” supported by measurable, observable, and repeatable results. It consists of weightlifting and high intensity interval training. But trust us when we say, anyone can jump right on in. For us, Crossfit is more than fitness; it’s community and family.

What’s with the WODs/AMRAPs/ EMOMs/etc.?

Don’t sweat it. Crossfit comes with its own lingo that you will come to understand and love, just like us! For the quick run down, here are some of the definitions so you have a head start at your first Crossfit class with us!

  • WOD: Workout of the Day - this is fairly self-explanatory. The WOD is the workout each class will be doing for the day. This changes every day and is programmed by the coaching staff. Sometimes, the WOD might be a benchmark workout that gets repeated at a later date, allowing you to measure your improvement.

  • AMRAP: As Many Rounds/Reps As Possible - an AMRAP workout means you’ll have a set of movements that you will continue to do until you hit the time cap. Who knew so few minutes could bring so much pain? #sharktankstrong

  • EMOM: Every Minute On the Minute - an EMOM workout is one where you’ll have to complete a set of movements within a minute. If you finish your movements early, you’ll get the rest of the minute to rest. Sometimes, your goal is to get as many reps as possible within the minute as possible. In those cases, what even is rest?

  • METCON: Metabolic Conditioning - these workouts are the high intensity interval workouts designed to elevate your heart rate and help with your conditioning and stamina.

What does a typical class look like?

 
 
 

What do I need to bring?

 

Am I too old or too young to do Crossfit?


What if I have injuries?

How do I manage my nutrition while doing Crossfit?

Imagine you’re walking into Crossfit Kaiwai for the first time. Now here’s what you can expect:

  1. Check In - stop by the desk about 10 minutes before the beginning of class. One of our coaches will greet you and make sure you’ve filled out the waiver. They’ll also ask about any injuries or concerns you might have with the exercises.

  2. Class Starts - remember to start stretching and getting in the right mindset beforehand. The difference between a good workout and a great workout is preparation!

  3. Warm Up (15 minutes) - coaches will write a warm up on the whiteboard for everyone to do together. If you have no idea what you’re doing, fear not, the amazing team of coaches will explain every step of the way.

  4. Skills Work (15 minutes) - this is the part of class where everyone will work on the skill focus of the day. Sometimes this is a weightlifting movement (olympic or powerlifting), and sometimes it’s a gymnastics movement.

  5. WOD (10-30 minutes) - yes, we know. It’s a large time gap, but that’s the beauty of Crossfit. Sometimes it’s a short WOD and sometimes it’s a long one. Either way, there’s always enough fun to last the whole class!

  6. Bias Work/Cool Down (5-15 minutes) - if there’s enough time, class will end on a cool down that might consist of core workouts or some cardio.

Now stop imagining and get yourself to Crossfit Kaiwai already! Remember to fill out the waiver before you arrive!

Just bring yourself! Well, and you should probably be wearing some workout clothes as well. As you try it out and figure out what feels most comfortable for you, you can adjust accordingly. What’s most important is that you can move around and feel good doing the movements!

Additionally, make sure you’ve filled out the waiver before you come!

Not at all! We guarantee it! Crossfit is meant to be an inclusive fitness program where everything can be modified and adjusted no matter your age, fitness level, or anything at all. If you’re not sure, swing on by and we can give you the low down!

Don’t worry! Just let your coach know before class starts, and we’ll make sure you don’t exacerbate your injury while also helping you to the fastest path to recovery.

You’ve probably heard that fitness begins in the kitchen. That’s true. The road to a healthy, fit lifestyle includes making healthy nutrition choices. Coach Jaws can help you with nutrition planning and give you some great resources!