A Beginner’s Guide to CrossFit Workouts

A Beginner’s Guide to CrossFit Workouts

Authored by Marshall on February 25, 2023

CrossFit is all the rage in gym circles—but do you know what it is? If you’re new to the concept of this workout style and curious about what it has to offer, keep reading. 

At Jack City Fitness, we are well-versed in the world of CrossFit-style workouts and can help you make sense of it for your exercise and health journey! Check out our beginner’s guide to CrossFit-style workouts for information on this exciting fitness style, and be sure to get in touch with our team if you come away with any additional questions. We are here to see you succeed! 

What Is CrossFit?

CrossFit is a branded style of workout that has been around for over two decades. It focuses on utilizing functional movement to achieve results, which certainly works. Since 2001, it has been revered across athletic communities for its effectiveness in hitting various fitness goals, from aerobic ability and strength to weight and fat loss. It’s even used for physical training in professional capacities, like at police academies and military camps. However, despite its high-flying nature, CrossFit is quite beginner-friendly and is a great workout for athletes of all fitness levels and backgrounds. 

Unlike, say, push-ups or lifting, CrossFit-style workouts are not defined by one routine or move. During these workouts, athletes perform incredibly varied movements—but they aren’t chosen at random. The workouts are curated to focus on different goals and areas with each session. They typically include high-intensity, functional exercises. Enthusiasts can also try a different collection of exercises every day. This is called the Workout of the Day (WOD), and it involves attempting as many reps of the suggested workouts as possible during a set time frame. 

As CrossFit is a branded exercise regime, it is only offered at specific fitness centers, called CrossFit Boxes. These facilities won’t have all the equipment and amenities you may associate with a traditional gym. Everything there will be solely for performing CrossFit workouts. While this is great for enthusiasts, many athletes would rather have the option of both CrossFit-style workouts and their preferred equipment. That’s why so many traditional gyms (like Jack City Fitness) offer training sessions in the style of CrossFit. Their athletes can enjoy this exciting exercise style without forgoing their other workout needs. 

Are There CrossFit Workouts for Beginners and Gym Newbies?

Absolutely! Athletes of every fitness level can perform CrossFit-style workouts.

Whether you are new to exercise or just new to CrossFit, we will give you the same advice we give to first-timers of any fitness endeavor. In order to safely proceed with your fitness journey, it’s crucial to speak with your doctor or another healthcare professional about your unique health and fitness background. This will help ensure that this style of workout is okay for your body. Pregnant athletes should also double-check with their OB/GYN or doctor before beginning or continuing a CrossFit regime.

We also always recommend that athletes work alongside a fitness coach when beginning a new style of exercise. Your coach will be able to provide personalized advice on getting started and can help make sure that you are performing your workouts with proper form. Without this guidance, you could risk injury.

CrossFit Pros and Cons: Are There Any Risks?

Like any workout routine, CrossFit has plenty of positives and a few potential negatives to look out for. We’ve listed the most important CrossFit pros and cons below for you to consider.

CrossFit Pros

  • Enhanced Strength

One of the major reasons that athletes love CrossFit is its varied, intensive nature that is thought to help build stronger, more powerful muscles. 

  • Better Balance

When you smash CrossFit-style workouts, you engage in all sorts of functional training exercises, like squatting and swinging. Mastering these movements can lead to better overall balance and stability and can help keep your body agile and flexible. 

  • Improved Aerobic Skills

While there is not yet official research to back up this theory, many CrossFit enthusiasts believe that this workout can improve one’s aerobic fitness. This is thanks to the high-intensity nature of CrossFit, which potentially increases VO2 max in athletes. 

  • Weight Maintenance 

Whether you’re hoping to lose weight/fat or maintain your current level, CrossFit may be the key. It’s a major calorie-burning workout!

CrossFit Cons

  • It’s Expensive

CrossFit is not exactly the most affordable lifestyle in the world! Although actual prices will depend on specific sites, most CrossFit memberships will cost between $100-$300 per month. While that’s realistic for some athletes, it’s too high of an expense for many, especially considering that a CrossFit Box only offers amenities for that specific type of workout. This is why many athletes prefer to instead train in the style of CrossFit at their chosen “traditional” gym and get more bang for their buck!

  • It Can Feel Exclusive

Official CrossFit centers exist across the country, but if you’re in a rural or underfunded area, there may not be one anywhere near you. This can be challenging for already-busy athletes who don’t have the time or funds to travel miles just for the brand name.

  • Risks of Injuries 

CrossFit-style workouts can run the risk of injury, especially if they aren’t performed correctly. Tendonitis, lower back discomfort, and knee injuries are all possible when performing CrossFit. The best way to prevent this is to work with a fitness coach, especially in the early days. 

Crossfit for beginners

CrossFit Training Plan for Beginners: Workout Examples

Every CrossFit training session you have will look entirely different! Each one will be a different combination of high-intensity, functional movements and workouts. However, despite the ever-changing nature of CrossFit, you will definitely recognize some of the workouts used! Some of the most popular moves in a CrossFit training circuit include:

  • Kettlebell Swings

  • Presses

  • Push-Ups (and Variations)

  • Burpees

  • Running

  • Squats

  • Lifts

Moving Beyond the CrossFit Training Guide

Now that you’ve read our CrossFit training guide, let’s put that knowledge into motion! At Jack City Fitness, we have something even better than CrossFit classes. We are pleased to offer one-on-one CrossFit-style personal training sessions, so you can enjoy all of the benefits of this workout style without the hefty price tag. Plus, there is less rigidity without the official name. Our coaches have more freedom to explore various routines that don’t fall under the allocated CrossFit-branded workouts. Best of all, you don’t need to sign up for a new gym! CrossFit-style workouts are available to all of our Partners at Jack City.

Wait . . . you’re not a Partner yet? Let’s change that! After all, Jack City Fitness is Boise’s only results-oriented gym, and our CrossFit-style classes are only the beginning of what we offer. When you work out with us, you get 24/7 access to our entire fitness center, which includes equipment like air bikes for CrossFit. Our Partners also have the ability to work with a fitness coach, join one of our heart-pumping classes, or even develop a custom virtual exercise routine. All you need to do is give us a call at (208) 999-1111. We’ll invite you over to our Boise gym for a FREE fitness consultation and tour. Once you sign up, you can start smashing workouts right away.

We can’t wait to see you and help you achieve all your goals!



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