CrossFit Lingo

The Lingo

Do you look at the board and then ask yourself: is that english? Then this one is for you! Don’t worry. We were all there at one point!


WOD: Workout of the day

The WOD is always written on the board.


RFT: Rounds for time


5 Pull-ups

10 Push-ups

15 Air Squats

This workout consists of 3 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats.


AMRAP: As many rounds as possible OR as many reps as possible


5 Pull-ups

10 Push-ups

15 Air Squats

This means that you will complete as many rounds of 5 Pull-ups, 10 Push-ups, and 15 Air Squats as you can in 12 minutes.


FT: For time


20 Situps

10 Thrusters

5 Burpees

Once you complete the 20 Sit-ups, 10 Thrusters, and 5 Burpees the workout is over.


TABATA: 20 seconds of work and then 10 seconds of rest 8x - or 4 minutes


This means that you will do sit-ups for 20 seconds and then rest for ten seconds for a total of 4 minutes.


EMOM: Every minute on the minute


2 Squats

You will perform only 2 squats every minute for a total of 10 minutes.


RM: Rep max

5RM Squat

This means that you will work up to one challenging set of 5. The goal is to complete one set of five squats as heavy as you can for the day.


3 x 5: 3 sets of 5 reps

3 x 5 Bench Press

You will complete 3 sets of 5 reps on the bench press.


5 x 3: 5 sets of 3 reps

5 x 3 Bench Press

You will complete 5 sets of 3 reps on the bench press.


Rx: You completed the workout as prescribed without modification.


20 Squats (95/65)

100 M Run

The Rx weight is always written in the parentheses to the right of the movement. If you Rx’d this workout, you were able to complete the squats at the prescribed weight of 95 for the men and 65 for the women AND you ran the 100 meters.


Scaled: We modified the workout to fit you!


10 Pull-ups

100 M Run

Many people struggle with the pull-up and that is ok! In this case we would modify the pull-up to fit your abilities. No matter what the movement is, we can help you modify it!

A Great Member Is...

As a coach at CFB, I have been asked all kinds of questions, but never has anybody asked me: what I am looking for in a great community member?

… Until Chris, one of the newest members of our community did!

This is a loaded question, which is why it has taken me over a week to process and answer.

Before I tell you what I think, take a look at the list below.

We presented this question to our members; here is what they came up with:

Great members…

Are Fun

Are Kind  


Lack an ego

Are coachable

Are self-aware

Are consistent

Don’t complain

Don’t cheat reps

Lead by example

Are compassionate

Have a good attitude

Take pride in their gym

Enjoy being around others

Are disciplined & work hard

Welcome the new member

Make you feel like you belong

Want to make themselves better

Support, care for, & encourage others

Have respect for the facility and others!

[Insert and entire week of pondering]

After a week of thinking and digesting this question, I have developed, what I consider to be, our core values. I believe each value and expectation on this list boils down to one of our three core values: Humble, Happy, and Honest.


Honest people are: self-aware, disciplined, work hard, don’t cheat, are consistent, and are coachable.


Humble people: are kind, participate, lack an ego, want to make themselves better, don’t complain, listen more than they talk, and have a willingness to learn.


Happy people: are fun, compassionate, have a good attitude, take pride in the gym, make you feel like you belong, enjoy being around others, have respect for the facility and others, support, care for, & encourage others, and always welcome the new member!

We have been operating under these values for a long time now, but writing them down has really sealed the deal on what we expect from a great community member.

Is this a lot to expect from somebody? From an average person… probably, but from a CFBer, it is not. The reason why we are still here with a thriving community is because we have stuck to our core values, never once deviating (even though they were never written down before)! This is a testament to the people who make up our community.

Because we are a product of the people we spend the most time with, I have chosen to spend most of my time here.

F Your Contract

Our thoughts on contracts. 

Simply put, contracts are not our style. We are not lawyers and we are not bankers. We are here to help you live a healthier and happier life!

We work hard and take pride in what we do, which is why we don’t rely on contracts to keep our great members around. The results you see and how you view our service as a whole should determine whether you stay with us or not… not a darn contract!
If you think we can help, don’t hesitate to reach out!

On that note, F your contract and have a great day.


102 Year Old Man Drives Same Car for 82 Years! (1 Minute Read)

Mr. Allen Swift drove the same Rolls Royce for 82 years! He received this car  from his father, brand new – as a graduation gift in 1928. He drove it up until his death… At the age of 102! After 82 years, it was donated to a museum to insure it remained in perfect condition and continued to run like a Swiss watch.

That is impressive!

If you had to pick one vehicle for the rest of your life, what would it be?

How would you maintain it? What would you feed it?

Take a minute to consider what vehicle you would choose and determine how much effort you would invest in it to keep it healthy.

The only thing that we know for sure is that you would - hopefully - do your best to take care of it.

Because you are such a responsible person, I know that  you would change the oil regularly and you would consider the long term consequences of your care. Right? I hope so…

If so, why wouldn’t you treat your body the same way?

Maintaining a car for your entire life is tough, but you really don't have that choice when it comes to your body - it’s the only one you will get! Feed your body what it deserves and treat it like you need it to perform for years and years to come… because you do.

You need the right fuel (Veggies & Protein) to keep performing!

You don’t want quick fixes like duck tape and zip-ties (medicines & crash diets) to be used on your vehicle. You want an honest mechanic (Coaches) who will prescribe long term resolutions (exercise) for your health!

Which vehicle would you choose?

Thanks for reading!

1 Car. 1 Life.

1 Car. 1 Life.