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Crossfit FAQ's

> What is CrossFit?
Constantly varied, functional movements performed at high intensity.  Read more about CrossFit and Fitness.

> Where are you located?

566 18th Street SW  Medicine Hat, Alberta (Near Salta Gymnastics in the light industrial area)

>Is CrossFit for me?
CrossFit can be for everyone - businessmen, moms, seniors, elite athletes - you name it! It does not matter what your current fitness level is; increased cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance are each important to the world's best athletes and to you.

>What does it cost? (Check out our Prices Here)
Come in and we can discuss a plan that is right for you. We can also see if you are eligible for any discounts. Discounts are available for Police Officers, Fireman, Paramedics and Soldiers.

We actually cost a lot less than most fitness studios or personal training. At Gas City CrossFit you will always have a coach with you. They will be teaching and demonstrating the movements, giving nutrition advice, and pushing you to your limits. You are getting personal training, plus joining a great community that makes workouts fun and exciting.

>What payment methods do you accept?
We are accepting Cash, Debit, Master Card or Visa

What is the advantage of CrossFit over other programs?
CrossFit works because our brand of fitness is broad and inclusive. There are 10 General Physical Skills we promote at CrossFit. They are:


1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Accuracy – The ability to control movement in a given direction or at a given intensity.
9. Agility – The ability to minimize transition time from one movement pattern to another.
10. Balance – The ability to control the placement of the body's center of gravity in relation to its support base.

Because of the focus on each of these skills, our athletes see significant improvements in their body composition, work capacity, health markers (BP, Cholesterol, etc.), and their ability to perform tasks in sport and in their daily lives.

>Is CrossFit a Cardio or a Weightlifting program?
Its both! We perform functional movements at high intensity, giving you a comprehensive full-body workout in under an hour. Classes are instructor-led and peer-driven, providing an excellent mixture of individual coaching and group motivation. Workouts are constantly varied and unique, ensuring that you always make progress. We combine elements of boot camp workouts, gymnastics (especially rings and floor work), Olympic weightlifting, rowing, and running. Some workouts are done for time, others for maximum number of reps. The possibilities for fitness are endless.

>How long is the average CrossFit workout?
Sessions are scheduled for 1 hour. This typically will include a warm-up, a skill session, explanation of the workout, examples and instruction of the movements, and the actual workout. CrossFit WODs lengths will vary from workout to workout and will depend on your skill level. Most CrossFit WODs (Workouts of the Day) can be completed in under 30 minutes.


>Do I need any special equipment?
No. Just show up with a good attitude, and the desire to sweat and work hard – we’ll provide the rest!

>Will I get bulky or gain weight doing CrossFit?
Not to worry. CrossFit will increase lean body mass, but not to the degree most people think. Since CrossFit is a core strength and conditioning program and not a bodybuilding program, your results will be a leaner, more toned version of yourself.

Weight gain is associated with diet. If you are eating lots of complex carbs and sugar and are prone to weight gain you may experience weight gain. Read this Article>


>Why group classes? Why can’t I workout when I want?

​Group workouts get better results. Our group class format encourages a healthy, competitive spirit to motivate you to perform at your personal best. You’ll push yourself harder and have more fun in a group. Guaranteed!


>Am I too old or too young to start CrossFit?
Because CrossFit uses natural, functional movements anybody can do it. You are never too old to start working out! Remember every workout is as hard as YOU make it.


>Do I need to get into shape before I start CrossFit?
The answer is no. Crossfit is designed for athletes of all levels- from professional athletes, to moms, to retirees, to your Grandma. Gas City scales the load and intensity for all of our clients based on their individual fitness level and ability. CrossFit is designed to get those out of shape into shape and those in shape to get into better shape. The most elite athlete can come into the gym and find a workout challenging. You can never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive during each workout on a personal level even if you are just a beginner..


>Can I do CrossFit with an injury?
Yes, people with injuries have found relief by strengthening the muscles around the problem area. People often neglect exercising their lower back due to fear of re-injuring and then end up weak, de-conditioned, and more susceptible to injury in the future. Every movement in CrossFit is scalable allowing anyone to take part.


CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them.

What are some of the abbreviations and Terminology that you use? (CrossFit Abbreviations taken from

WOD = Workout of the Day

1RM= 1 Rep Max

5×5= 5 repetitions x 5 sets

AMRAP = As Many Rounds As Possible

BS: Back squat

BW (or BWT): Body weight

C&J: Clean and jerk

DL: Deadlift

FS: Front squat

HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until
head touches floor and push back up.

KB: Kettlebell

K2E: Knees to elbows. Similar to TTBs described below.

MetCon: Metabolic Conditioning workout – the many circuits we do in CrossFit.

MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright

OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.

PC: Power clean

PJ: Push jerk

PR: Personal record

PP: Push press

PS: Power snatch

PU: Pull-ups, possibly push ups depending on the context

Rep: Repetition. One performance of an exercise.

Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.

SDHP: Sumo deadlift high pull

Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.

SN: Snatch

SQ: Squat

T2B: Toes to bar. Hang from bar. Bending primarily at waist raise your toes to touch the bar, slowly
lower them and repeat. Much like a pull up, this movement can be kipped as well.

Unbroken= Complete this set without stopping to rest part way through. For example, 10 unbroken pull ups would be 10 in a row without coming off the bar. It is better to rest prior to beginning the set in order to ensure the set is continuous than to stop midway through the set.

What is Rx?


Rx refers to performing or completing the WOD as prescribed without any adjustments or modifications.

This applies not only to a specific weight that a movement was intended to be used with, but just as importantly, to a complete range of motion in which the movement was intended.

Some examples can be:chest-to-ground in the push-up, chin over bar in the pull up, and hips below parallel in the squat, or toes touching the bar every time in T2B.

Just remember this, Virtuosity is more important then getting an RX. Remember this when you are planning to chose your weight. Virtuosity: doing the common, uncommonly well. Get that movement perfect!!

If we sacrifice our form or stray away from the standards you will stall your progress and only hurt yourself in the end. Rx doesn't define you, be accountable for the CrossFit standards!

Don't be discouraged if you are not getting Rx, this is just a standard and something to work towards. Getting your movements to standard is far more important then always getting Rx.

Can I just come in and do the workouts on my own?
Unfortunately no and this is why...... We are more like a private studio than a typical commercial gym. Community is a big
piece of our CrossFit practice. We provide an atmosphere where you will meet, encourage, and work together with fellow CrossFitters. We also want to make sure you are under the supervision of a certified coach, for better, safer, and faster results.

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