Frequently Asked Questions

What Is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Since then it has evolved to be an all inclusive fitness program for people of any athletic capability. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, sports, and life all reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our armed forces, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

I'm new to CrossFit. What should I expect?

We have a great program for beginners to Crossfit and functional fitness.
11:24 Fundamentals classes are perfect for people who are new to CrossFit or would like a refresher on the basics. The small group, 3-session, beginner’s course is held throughout the week and starts over every Monday. One of our experienced coaches will train you through the foundational movements of CrossFit which we regularly program into our group classes. This 60-minute class will typically start with a briefing on what will be covered, a structured warm up, skill coaching on a particular movement or two, a heart pumping workout, then a cool down and brief lecture on a particular topic of the day.

Is CrossFit dangerous?

In short, yes CrossFit can be dangerous. But not in the ways you might believe. With inexperienced coaches, shoddy equipment and the wrong attitude, CrossFit can be very dangerous – but so can riding your bike or driving your car. The experienced and proven CrossFit coaches you’ll find at CrossFit 11:24 will ensure that you’re training in the safest most effective and efficient way possible.

What's a WOD?

A WOD is the workout of the day. We program a different WOD everyday.

What's Your Drop-In Policy?

Traveling CrossFitters are welcome to train at CrossFit 11:24 for $20 a day or purchase a week of classes for $65. For more info on classes, visit our PROGRAMS AND RATES page and our SCHEDULE page.

Do you offer personal training?

Yes, we do. Visit our programs and rates page for more details on personal training at CrossFit 11:24.

Is the WOD enough?

The WOD is a starting point, and each athlete will need to experiment to determine what “enough” means. Top athletes training for the CrossFit Games might need additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of an expert coach at a CrossFit affiliate, or it can be determined by carefully logging your workouts and evaluating the results.

Part of the CrossFit philosophy includes pursuing or learning another sport or activity, and the demands of those sports will affect what you can do in each WOD. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off, or to consider a WOD as “active rest” done at a lower intensity.

In general, if you work the WODs hard, you will find yourself at an improved level of fitness.

Will CrossFit Make Me Bulky?

If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass with the CrossFit protocol, if you want.

The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle when matched with a diet protocol to match (i.e. eating lots and lots and lots of food), though that is not our concern. Strength is.

Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

What Do All These Abbreviations & Acronyms Mean?

Common CrossFit acronyms and abbreviations are as follows:

  • AMRAP: as many reps (sometimes rounds) as possible.
  • ATG: ass to grass.
  • BP: bench press.
  • BS: back squat.
  • BW (or BWT): bodyweight.
  • CFT: CrossFit Total, consisting of max squat, press and deadlift.
  • CLN: clean.
  • C&J: clean and jerk.
  • C2: Concept II rowing machine.
  • DL: deadlift.
  • FS: front squat.
  • GHD: the device that allows for the proper performance of a glute-ham raise, or a GHD sit-up.
  • GHR: glute-ham raise.
  • GHR or GHD sit-up: A sit-up done on the GHR or GHD machine.
  • GPP: general physical preparedness, aka “fitness.”
  • GTG: grease the groove, a protocol of doing many submaximal sets of an exercise throughout the day.
  • H2H: hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
  • HSPU: handstand push-up.
  • HSQ: hang squat (clean or snatch).
  • IF: intermittent fasting.
  • KB: kettlebell.
  • KTE: knees-to-elbows.
  • Met-con: metabolic-conditioning workout.
  • MP: military press.
  • MU: muscle-up.
  • OHS: overhead squat.
  • Pd: pood.
  • PR: personal record.
  • PP: push press.
  • PSN: power snatch.
  • PU: pull-ups, possibly push-ups depending on the context.
  • Rep: repetition.
  • Rx’d, as Rx’d: as prescribed or as written. A WOD done without any adjustments.
  • RM: repetition maximum. Your 1RM is your max lift for 1 rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: sumo deadlift high pull.
  • Set: a number of repetitions.
  • SPP: specific physical preparednesss, aka “skill training.”
  • SN: snatch.
  • SQ: squat.
  • TGU: Turkish get-up.
  • TTB: toes-to-bar.
  • WO, sometimes W/O: workout.
  • WOD: workout of the day.
  • YBF: you’ll be fine.

When Is Ab Day?

Abs (“the core”) work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the Olympic lifts, burpees, push-ups, pull-ups, etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches, Russian twists..etc

What if I can't use the recommended weight or perform the programmed movements?

Find a weight that’s manageable for you or use a percentage of the weight prescribed, and substitute movements you can do. Your coach will work with your personally to scale or modify the workout to meet fitness level (or lack thereof), injuries, limitations..etc.

Do You Have Showers?

Yes, and they are very clean. We also provide towels, shampoo, a hair dryer and pretty much any other thing you could need for your morning routine and they are all included in your membership.