WOD, AMRAP, Scaled: CrossFit-Style Training Decoded
Walk past our functional training class and you'll hear a foreign language: "Twelve-minute AMRAP, scale the pull-ups, three-two-one—go!" Behind the jargon sits the most transparent training system ever invented — everything is measured, everything is scaled, and everyone finishes together. Here's the decoder.
The vocabulary
- WOD — Workout of the Day. The scored centerpiece of every class; different every single day.
- AMRAP — As Many Rounds As Possible in a set time. The clock counts down; you count rounds.
- EMOM — Every Minute On the Minute: a task each minute, rest in whatever's left. Deceptively evil.
- For Time — a fixed workout, finished as fast as you can. The board remembers your time.
- RX / Scaled — RX is the workout as written; scaled is the same workout adapted to your level. Scaling isn't a downgrade — it's how the system includes everyone from day one.
What an hour actually looks like
That's the whole secret: a warm-up built for the day's movements, a coached skill or strength block while you're fresh, the scored WOD scaled live for every athlete by the coach, and a cool-down where scores go on the board and strangers become training partners.
Why the scoreboard matters
Fitness is usually vague — "I feel fitter, I think?" Scored workouts delete the vagueness. Benchmark WODs repeat every few months, and comparing your times is the most honest progress report in sport: the workout didn't get easier, you got better. That measurability is also why the format builds such tight communities — shared numbers, shared suffering, shared high-fives.
Do you need to be fit first?
A small training base helps your first WODs be fun instead of purely humbling — a few weeks of general training or our Group Exercise class does the job. Beyond that: scaling exists precisely so a beginner and an athlete can share a floor, a workout and a finish line. The full details, schedule and FAQ live on our Cross Fit class page.
Face your first WOD: book your first class — scaled exactly to you, with the crew cheering your last rep. Fair warning: the scoreboard is habit-forming.