Crossfit is a strength and conditioning system built upon constantly varied, randomized, functional movements executed at high intensity. Our workouts are difficult by design. If you have never experienced this type of work executed at high intensity, please start slowly. Crossfit is based almost exclusively on functional movements. To start Crossfit, you must first learn the most common movements. Spend time learning to squat, dead lift and press. Practice pull-ups, pushups, kettlebell swings, push presses, jerks, cleans, snatches and wall-ball shots.
 
Once you have a general understanding of these movements you are ready to begin following the Workout of the Day (WOD). Again, start SLOWLY. Don’t feel the need to complete these workouts as they are posted. Get a feel for the WOD by adjusting the load, duration or intensity of the workout. Reducing the load, number of reps, taking longer rests or stopping short of the complete workout is still considered Crossfit. As you follow our WOD, slowly begin to introduce yourself to more and more intensity. This is where some may turn and never come back to Crossfit Retribution. This is where it begins to get difficult. Intensity and results go hand and hand. Unfortunately, the more intense it gets, the more discomfort we feel. If you expect results from a comfortable fitness program we are probably not right for you. You will be better served at a commercial gym with a personal trainer who will continue to train you in your comfort zone without noticeable results. We will not waste your time; please do not waste ours.
 
Whether you are a mother of three looking to keep up with your kids, a mixed martial artist looking to increase your general physical preparedness, or a first responder whose life depends on your level of fitness we offer only one WOD. It will be equally as intense for the elite athlete as it is for the stay-at-home mom and scalable for all. Here is an example of scaling load, duration and/or intensity of our WOD:
 
5 pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes
 
(Scaled)
5 Jumping Pullups
10 Pushups on knees
15 Squats
As many rounds as possible in 10 minutes
 
After learning the movements and introducing intensity, you need only make the WOD a habit. Follow our schedule of 5 days on 2 days off or adjust it to fit your own schedule. The key is consistency. Make a habit of logging on, checking the WOD and tackling it with everything you have. The workouts, done properly, will leave you in a pool of sweat on the floor, but the rewards are in the punishment. You will have an overwhelming feeling of accomplishment, your friends will think you’re crazy, but the results will speak for themselves.
 
Our WOD consists of a 5-10 minute warm-up usually involving 2-3 rounds of pull-ups, dips, squats, pushups, sit-ups, lunges and overhead squats. Our warm-up will feel like a workout for many but it will get easier. After the warm-up, we practice a skill for 10-15 minutes. Skill work usually involves some form of gymnastics practice but may also cover a movement featured in the WOD. You will learn something new and receive personal coaching every workout. After our skill work, we tackle the WOD. The WOD is usually short (less than 30 minutes), but very intense. If you have any questions about scaling our WOD, just let us know, we would be happy to help. Of course the easiest way to get started is to contact us and let us help you learn and understand Crossfit. A few other resources to get you started:
 

• Read “How to Start” at Crossfit.com
• Download a free copy of the Crossfit Journal “What is fitness?”
• This reference will answer most if not all your questions, it's a must read Crossfit Foundations