What “RX” REALLY means in CrossFit

You’ve probably heard it — Rx … “did you RX that workout?!”

What is RX in CrossFitBut, what is the Rx? You may know, it stands for “PRESCRIBED” — just like a drug when prescribed by a doctor.

But what is being prescribed? The weight? Or the stimulus? Because they are two VERY different things.

Weight is OBJECTIVE — it’s outside of you. 42.5/30kg thruster on FRAN for example. Stimulus, on the other hand, is all about what’s happening INSIDE OF YOU!

When we think of “the Rx” we should be thinking about the stimulus.

We should ask: is the workout delivering the INTENDED STIMULUS?

If you went to the Doctor and she gave the exact same dose to everyone, would that make sense? Of course not!

Each person needs their own prescription…

As an example, say you were going to do the workout “Cindy”

The workout is:

  • 20 min AMRAP
  • 5 pullups
  • 10 push ups
  • 15 air squats

Person A can do 10 rounds of this workout. Pull-ups are very tough. And it takes a while.

Person B can do 30 rounds, they are so fit that they’re basically going as fast as they can move.

Now — is this the same workout? Well, from the outside it looks to be… but INSIDE the body, it’s very different. 

For the first person it’s basically a strength workout. For the second, it’s cardio.

With the Level Method, we go after STIMULUS! We can deliver you a PERSONAL, customized workout so you get better, faster! 🚀

You will get exactly the right dose for you!

By assessing your current fitness and using those levels to adjust movements in your workouts, you are getting the REAL RX.

You are also doing workouts at a level that will ensure safety and FASTER results.

Now, competition is a different story altogether, and a topic for another day 🙂

The categories that involve workouts in the Level Method all have time caps to achieve, in order to progress to the next level & make sure the intended stimulus has been achieved.

I know for me endurance I’m absolutely fine after the years of Army training, I’ve since ran a marathon carrying a 35lb bergan, completed a Olympic distance triathlon & a 56 mile 24 hour ultra-marathon, all without any running training, or indeed outdoor swimming & cycling as well.

I didn’t specifically train for 2 main reasons, firstly anytime I do consistent running training I get shin splints, secondly I’ve got the mindset for endurance, I know I can just keep going, it will be the short intense fast paced workout where I know I’ll need to improve & those scores will hold my overall fitness level back on the Level Method, that is one of my weaknesses & one I will address in order to progress. So in terms of the level method house analogy, my ventilation system is strong, however my plumbing system will be the weakness that is holding me back.

Our next blog is the FINAL Blog of our Welcome Series! 

CrossFit Scaling For Beginners or Deconditioned Athletes

CrossFit Scaling for Beginners or Deconditioned Athletes: We make it easy for CrossFit beginners by scaling workouts to develop their technique and fitness.

We’ve all been a CrossFit beginner. Stepping foot into a CrossFit gym can be terrifying. We make this easy with CrossFit scaling for beginners or deconditioned athletes.

People watch the CrossFit documentaries on Netflix, see videos of absolute animals like Tom Slegg training with his top off, or look at the written workouts including loads of advanced exercises & think they can’t do it.

Our job is to help transition a beginner with that mind-set & grow their confidence, fitness & ability.

CrossFit scaling for beginners

CrossFit Scaling For Beginners

A CrossFit beginner is typically someone who

  • Typically has less than 6 months CrossFit experience.
  • Minimal athletic background.
  • has been inactive for a considerable amount of time.
  • Lacks self confidence.

How do I start CrossFit?

The most crucial elements to focus on for Scaling for beginners are:

  • Reducing repetitions
  • Reducing loading or mechanical disadvantage in a movement
  • Reducing the duration of effort

It is important to give a beginner or deconditioned athlete exposure to as much variety as other members.

CrossFit is constantly varied functional movement performed at high intensity.
The high intensity is the last part & relative, for an advanced person overhead squatting 100kg may be high intensity, for a complete beginner overhead squatting a PVC pipe might be high intensity, both need that exposure to constantly varied functional movement.

All movements should be practised by beginners & deconditioned athletes, if too advanced like maybe a bar muscle up then we scale the movement to a regression that will help progress them to that advanced movement.

Strength wise for a muscle up, the person needs to build strength in pull ups & dips, upper body pull & push strength. After that transition work needs to be worked on. For most beginners, it would be developing the strength which is needed first.

Even complex movements shouldn’t be avoided.
There’s not many movements more complex or difficult to master than the snatch.
This Olympic lifting movement utilises all 10 general physical skills & for most, it’s coordination & explosive power that people struggle with.

A good option for Scaling this movement for a complete beginner could be:

  • Snatch Deadlift
  • High Hang Power Snatch
  • Overhead Squat

The beginner can still go through the full range of motion of the exercise without struggling to do it all in a split second & becoming overwhelmed. As they build confidence & mechanics doing these lifts separately, we can then start to increase & progress. That is just one example.

The main focus when scaling for a beginner or deconditioned athlete is to reduce the intensity to a level relative to their physical & mental capabilities & to build that at their personal rate. It always builds someone’s confidence & get them winning little battles each session before I start increasing the intensity. Try this for yourself, with a CrossFit Free Trial.

What is RX in Crossfit?

We often get asked ‘What is RX in CrossFit?’ Another popular question is ‘How far am I off RX on for a certain movement?’ After picking up weights for a CrossFit movement CrossFitters ask ‘Would this be RX? The list of RX questions is endless.

What is RX in CrossFit

What does RX mean in Crossfit?

RX is effectively short hand for the term ‘as prescribed’. The medical world uses a lot of Latin terms and RX is short hand of the Latin for as prescribed!

I will give a quick guide to what CrossFit HQ generally programmes as RX male and female weights by movement and rep range. Large rep range is 10 reps plus. Low rep range less than 10, all the way down to just 1 rep so don’t worry if the top values look heavy.

Deadlift RX in CrossFit

Male large rep range 100 kg small rep
Range 120-170kg
Female large rep range 70kg small rep range 80-130kg

Snatch RX

Male large rep range 35-45kg small rep range 60-100kg
Female large rep range 20-35kg small rep range 42.5-70kg

Clean and jerk RX

Male large rep range 35-45kg small rep range 60-100kg
Female large rep range 20-35kg small rep range 42.5-70kg

Bench press RX in CrossFit

Male large rep range 35-45kg small rep range 60-100kg
Female large rep range 20-35kg small rep range 42.5-70kg

Thruster RX in CrossFit

Male large rep range 35-45kg small rep range 60-100kg
Female large rep range 20-35kg small rep range 42.5-70kg

Shoulder to Over Head RX

Male large rep range 30-45kg small rep range 45-75kg
Female large rep range 15-35kg small rep range 35-55kg

Squats RX in CrossFit

Big fluctuations here read OHS being at lightest end back squat at highest front squat in the middle somewhere.
Male large rep range 35-45kg small rep range 60-100kg OHS 25-45kg / 45-75kg
Female large rep range 20-35kg small rep range 42.5-70kg OHS 15-35kg/ 35-55kg

Lunges RX in CrossFit

Male large rep range 30-45kg small rep range 45-75kg
Female large rep range 15-35kg small rep range 35-

Box Jump RX

Male large rep range 24 inch small rep range 30 inch
Female large rep range 20 inch small rep range 24 inch
Step ups generally 24 inch guys 20 inch ladies

Kettlebell work RX

Male large rep range 24kg small rep range 32kg
Female large rep range 16kg small rep range 24kg

Dumbbell Work RX in CrossFit

Whether single or double DB work RX is always 22.5kg for males and 15kg females

Wall Balls RX

RX for guys has always been a 9kg ball to a 10 foot mark ladies RX was formally 6kg to a 8 foot target however recent opens and benchmark WODs have seen this revised to a 9 foot target.

Burpees RX in CrossFit

Standard burpee is chest to floor and jump fully upright touching hands behind head at the top. Burpee over something BB DB Box means you go cheat to floor then jump over an object – you have to jump unless it states stepping is accepted as RX – you can be as low as you like over the object but need a two foot take off and landing. Burpee BJ as above you must have both feet on the box at top of movement

Hand Stand Work in CrossFit

Both sexes normally need to hit at least 5 feet sections unbroken before failing/ coming out of handstand

Hand Stand Push Up RX

2 x 15kg plates one either side of an ab mat is classed as Rx or completely flat floor no gymnastics mats etc

CV Machines RX

Rowing Guys 12-20 cals ladies 8-15 cals
Ski Guys 10-20 cals ladies 8-15 cals
AB guys 10-25 cals ladies 8-15 cals
Cals depend on time constraints and sets – meterage usually same on most benchmark and hero WODs interestingly.

If you’d like to start your journey towards a CrossFit RX please get in tocuh for a CrossFit Free Trial.

CrossFit Terminology

CrossFit terminology can sometimes be a little confusing. The sport contains a lot of buzz-words, acronymns and unique CrossFit terminology.

CrossFit Terminology

CrossFit Terminology Explained

Here’s our helpful guide to CrossFit terminology. Learn some of the popular CrossFit terminology you will encounter at CrossFit Sale Moor:


An abmat is a foam wedge that an athlete places behind his or her back during sit-ups. The abmat provides padding against the ground while increasing your range of motion.


An affiliate is a “box” or gym that is officially affiliated with CrossFit. Gyms need to have CrossFit certified trainers on staff in order to be considered an affiliate.

Air Squat

Think squatting without the weights. Seem easy? Try doing 150 and tell us how it feels.


AMRAP is simple: It stands for As Many Rounds (or Reps) as Possible. In circuit training, an AMRAP workout means you need to try to complete the circuit as many times as possible in the time you’re given.


Squats the way they’re supposed to be done! The “Ass To Ground” squat is a full-depth squat.

Band-Assisted Pull-Up

Think assisted pull-ups without the fuss of an expensive and cumbersome machine. You can use resistance bands looped over the bar to assist your pull-ups.


A box is a CrossFit gym. It’s as simple as that.

Box Jump

Athletes jump on boxes of a specific height from a two-footed stationary stance. Just remember to jump on it not into it


Not what you think it means. It’s a back squat!

Bumper Plates

Rubberized barbell plates that allow CrossFitters to drop weights without harming equipment or the people around them.


You will find burpees in many CrossFit workouts, so this is CrossFit terminology you will hear all the time. Start standing up, bend down and plant your hands, kick back into a plank position, do a push-up. Then bring your legs back up and hop up.


A CrossFit Total. This is the best of three attempts at a 1RM on Press/Deadlift/Back squat.


CrossFit. Easiest one you’ll see all day.


CrossFit Headquarters.


CrossFit Warm-up. Here’s an example:
2-3 rounds of 10-15 reps of:
– Sampson Stretch
– Overhead Squats
– Sit-ups
– Hip Extensions
– Dips


A series of movements completed in a sequence. For example: 10 pull ups, 10 pushups, 10 air squats, 10 situps, 10 kettlebell swings & 10 muscleups.
The reps don’t have to be equal for each movement, but you’re generally working through a sequence, which you chip away at.
The filthy fifty is a classic chipper.


Clean. In the Clean, an athlete lifts the barbell from the floor to a racked position across the shoulders.


Clean and jerk. A common Olympic lift, the clean and jerk is a combination of the Clean, referenced above, and an additional lift, the jerk. After completing the Clean, athletes lift the bar overhead.


Couplets are two exercises that complement each other. They are combined in a specific set formation to form a WOD.

CrossFit Games

CrossFit is the sport of fitness, and the CrossFit Games are where the best CrossFitters in the world compete to become the World’s Fittest Man and Woman.

CrossFit Open

The CrossFit Open is essentially a virtual version of the CrossFit Games. It allows users to register online and compete at local CrossFit boxes.

CrossFit HQ

Owned and operated by founder Greg Glassman, the first CrossFit gym is located in Santa Cruz, CA. The gym is highly respected, and serves as the foundation for a great deal of daily workouts and methodologies.

CrossFit Journal

CrossFitters from around the world use The Journal to learn about workouts, read stories, and get CrossFit news. It’s CrossFit’s internal publication, so it’s one of the most reliable sources for information across the sport.

CrossFit Total

The Total is CrossFit’s signature strength workout. Athletes have three chances to find their max back squat, standing press and deadlift. This will serve as a foundation for an athlete’s growth moving forward.


The C2, or Concept II, is the most widely used rowing machine in CrossFit boxes.


Dead F’ing Last. It means you’re the last one to finish a workout. Nothing to be ashamed of! In fact, it just means you worked out longer than everybody else!


Deadlift. One of the basic foundational Olympic lifts.


Did Not Finish. It means what you think it does.

Double-unders/ DU

A double-under is when a jump rope passes under your feet twice with only one jump. It can be quite the challenge, especially if you have to do a lot of them!


Every Minute on the Minute. This is a workout where you do a specific exercise every time a new minute starts. If you finish before the next minute begins, you can rest until the next minute starts.

Filthy Fifty

50 Box Jumps, 50 Jumping Pull-ups, 50 Kettlebell Swings, 50 Walking Lunges, 50 Knees to Elbows, 50 Push Press, 50 Back Extensions, 50 Wallballs, 50 Burpees, 50 Double Unders. Got all that? Fun times.

For time/FT

You complete a certain amount of work, no matter how long it takes (perhaps subject to a time cap). This differs from AMRAP where you keep working for a certain amount of time, then you are done.


It may just be CrossFit’s most famous workout. Fran is a 21-15-9 rep scheme of thrusters and pull-ups. It takes some time to get it down, and even more time to shave your time down, but it’s likely a workout you will see many times as a CrossFitter.


Front squat. The Front Squat movement is very common in CrossFit and is the foundation for many other exercises such as Cleans, Thrusters and Wall Balls. It’s an Olympic lift that you will want to master.

Games Competitor

A competitor at the CrossFit Games. These are professional competitive athletes that are the best in the sport.


GHD stands for Glute Hamstring Developer. It’s a device that facilitates posterior chain exercises like hip extensions, sit-ups or back extensions

The Girls

The CrossFit Girls are a series of workouts that are foundational in CrossFit. Fran (who we met above), Chelsea, and Annie are extremely difficult, but you will encounter them many times.


GPP stands for General Physical Preparedness. In other words, your level of fitness.


Complete 30 clean & jerks at 60/42.5kg as fast as possible. Harder than it sounds—and it doesn’t sound easy!

Greg Glassman

Greg Glassman is the founder of CrossFit. He’s a former gymnast who is still active in coaching and training the CrossFit community.

Handstand Push-up

The Handstand Push-up, or HSPU is a challenging movement where athletes go in a handstand and then perform push-ups from that position. They are common in CrossFit.


A Hang Clean is a movement that starts with the bar above the knee and ends with the bar in the front rack. This is opposed to a “clean” where the bar starts on the ground.

Hero WOD

Hero workouts are challenging CrossFit workouts named after military servicemen, policemen or firefighters who died in the line of duty. They are extremely difficult workouts because they are designed to help us remember the sacrifices that have been made for us.


A Hang squat clean is a clean exercise where the bar starts at knee height. The athlete begins by pulling up. As the bar begins to rise, the athlete drops into a full squat and catches the bar in a racked position. Then the athlete rises into a standing position.


Isabel is another CrossFit “girl” benchmark WOD. It’s a timed workout consisting of 30 snatches 60/42.5kg


KB stands for Kettlebell, a cast-iron or steel weight that looks like a cannonball with a looped handle. It’s used for a variety of exercises from cardio to strength training.


Ever wonder why CrossFitter’s swing their bodies when they do pull-ups? That’s Kipping. Kipping is use of the entire body’s momentum to complete a move. In CrossFit, Kipping is common in pull-ups as well as handstand push-ups.Kip or kipping is basically using full-body momentum to do a move.

Knees to Elbows

Knees to Elbows, or K2E/KTE is a movement where athletes hang from a pull up bar and shoot their knees up until their elbows and knees touch.


A ladder is a workout where you increase reps of each exercise by one for each round.


A MetCon is a Metabolic Conditioning workout. MetCons are typically shorter workouts but they are designed to elevate you to a very high heart rate in a short period of time. They are used to train for stamina and conditioning.

Monostructural Movements

This confusing CrossFit terminology refers to running, rowing, biking, swimming, and other endurance like activities.


MU stands for Muscle ups. A muscle up is a pull-up directly followed by a dip. It’s an advanced movement that takes time to master.


The Murph is one of CrossFit’s most challenging WODs. It’s a one-mile run followed by 100 pull-ups, 200 push-ups, and 300 bodyweight squats, and another one-mile run.


OHS stands for Overhead squat. This is done by squatting with the bar locked out overhead. Generally a wide grip is used. People with very mobile shoulders can use a more narrow grip.

Paleo Diet

The Paleo Diet is a popular diet that’s often associated with CrossFit.


Paralettes are portable parallel bars that stand at a height of about eight inches. They are used to add complexity to certain (already) difficult movements such as handstand push ups.


Similar to a clean, but the movement does not include a squat. Note: the bar does start on the ground in a power clean.


Pd stands for Pood, which is a weight measurement for kettlebells. Since kettlebells are Russian, they were traditionally measured in Poods, not pounds. 1 Pood is equivalent to 36.1 pounds, 16.4 kilos, or 2.6 Stone depending on your preferred unit for weight.


A Pistol squat is a single leg squat, meaning you have half as much support to lift the same amount of weight. Keep that knee pointed straight ahead!


Personal record. Or PB personal best. Beat your time and record weight? That’s a PR/PB.


PP stands for Push Press. A Push Press is a type of standing shoulder press used often in CrossFit workouts.


PJ stands for Push Jerk. It’s a very similar lift to the Push Press, but in a Push Jerk, elbows lock out as the athlete is dipping down into a slight squat.


PS stands for Power Snatch. The Power Snatch is a snatch without a squat. Many top CrossFit workouts include the Power Snatch, or something similar.


PU usually refers to pull-ups in CrossFit, but can also refer to push-ups in some cases depending on context.

Pukie the Clown

One of CrossFit’s unofficial and infamous mascots. Pukie is a symbol for what happens when athletes work out so hard that they… 🤮🤮🤮


Rep stands for Repetition. One performance of an exercise.


Rhabdo, short for rhabdomyolysis, is a syndrome resulting from muscle injury or high-intensity workouts. While it’s very rare, it can be dangerous. Some symptoms are extreme soreness, inability to move, and dark urine. It’s an example of why rest days in are so important for CrossFitters.

Ring Dip/RD

Think of a normal body weight dip. Now think about doing it with gymnastic rings. It’s much more challenging, but much more rewarding.


Rings refers to gymnastic rings, which are used in tons of CrossFit movements and exercises such as dips, rows, and muscle ups.

RX’d as RX’d

Rx’d means prescribed. In CrossFit, when if you’re completing a WOD “as Rx’d” it means you aren’t changing or adjusting it in any way. You’re doing it the way it’s supposed to be done.

RM / 1RM

Repetition maximum. Your 1RM or one rep max is your maximum lift for one rep. This is one of the many areas you will often attempt to set a PR (personal record).

Rope Climb

A rope climb is what it sounds like. It’s challenging, but it’s a fantastic exercise for cardio, strength and stamina.


SC stands for Squat Clean. A squat clean is the movement of a clean that turns into a front squat.


A set is a given number of number of reps. For example. 4 sets of 12 reps, which would be shown as 4×12 means do 12 reps 4 times and rest in between.


The snatch is an Olympic lift where athletes lift a barbell from the ground to overhead in one fluid movement.


SPP refers to Specific Physical Preparedness. SPP is an athlete’s level of skill training.


SN is short for Snatch. In CrossFit, you will often see this abbreviation for the common exercise.


SQ refers to the Squat, one of the most foundational movements in CrossFit.


Strict is essentially the opposite of Kip. It means you aren’t allowed to use your body’s momentum to help you with a lift or movement.


Subbed is short for Substituted. In CrossFit, athletes sometimes sub exercises they are unable to do in a WOD for one they can. For example, an athlete who can’t do muscle ups may opt to do pull-ups and dips separately instead.

Sumo Deadlift High Pull

The Sumo Deadlift High Pull, or SDHP/SDLHP is a movement where athletes start in a wide stance over a barbell and pull up from the ground until the bar gets to shoulder height.

Tabata Interval

A Tabata Interval is a workout of 8 intervals that alternates 20 seconds of max rep work with 10 seconds of rest. The entire time adds up to 4 minutes and it is scored using the lowest interval rep count, so you have to try your best on each interval!


A Thruster is a front squat that fluidly transitions into a push press.


TTB is short for toes to bar. When hanging from a bar, athletes bend only their waist and raise their toes to touch the bar. Yes, it’s very difficult.

Wall Ball / WB

Wall Ball is a common CrossFit exercise where athletes stand facing a wall with a medicine ball, squat down and then explosively stand, flinging the ball upward and catching it. Prepare to do this often.

Walking Lunge/WL

The Walking Lunge is a common exercise where athletes step forward and bend both legs until their back knee gently touches the ground. Feel free to use a barbell, a plate or just your own bodyweight. It will get challenging sooner than you think! This is possibly the easiest CrossFit terminology to understand.

WO, sometimes W/O

WO stands for Workout. Simple enough! Or walk out!


Workout of the day. This is probably the most commonly used term in CrossFit terminology.

Zone Diet

A CrossFit endorsed diet based on daily blocks formed with specific quantities of 3 different macronutrients.

Is there another phrase or some CrossFit terminology that you’d like to learn? Contact us to let us know.

CrossFit for beginners

We pride ourselves on making CrossFit for beginners an enjoyable experience. The coaching team at CrossFit Sale Moor take the time to learn every member’s fitness goals and provide scaled workout options to help new CrossFitters get the most from every session.

6 CrossFit tips for beginners

We’ve compiled a list of tips to help those new to CrossFit.

1. Take the time to learn great CrossFit technique

Some of the exercises in CrossFit can be bewildering for beginners. Many of the techniques can take a long time to master. For beginners it is important to take the time to learn great CrossFit technique so that it becomes natural. This will aid long term progress with great form and minimise the chances of injury.

2. Ask your CrossFit coach whenever you’re unsure of anything

Our great coaches will always take the time to explain each workout and demonstrate every movement. This includes the list of terms and jargon in our CrossFit Glossary. Throughout every session our coaches are there to advise members and they thrive on answering queries from beginners. Don’t be shy. Ask our coaches anything CrossFit related to help you get the most from every session.

3. Don’t put pressure on yourself to lift heavy weights at CrossFit

One of the great things about CrossFit is the emphasis on recording your performance and measuring your progress. This helps you measure your progression over time. Remember that some days are better than others and every day cant lead to a personal best. Leave your ego at the door and treat each session independently. Some days you will feel like lifting heavy weights and other days you wont so don’t put pressure on yourself.

4. Don’t compete with other CrossFit members

In our small class sizes there is likely to be a wide spectrum of experience and capability. Every member is unique and there is often a temptation to keep up with the person in the rack next to you. Our advice is don’t try to compete. Whereas competition CrossFit is a sport it is best to resist the temptation to compete with other members. Focus solely on your own goals and your own progress to get the most from every session.

5. Judge your progress over months not days

Progress takes time. The benefits of CrossFit take time to become evident. There is no shortcut to success so it is important to relax and measure performance over long periods of time.

6. Nutrition is important to realise your goals

CrossFit isn’t a silver bullet. To experience great progress it is important to consider your nutrition almost as much as your next CrossFit WOD.



What is CrossFit

CrossFit is one of the fastest growing forms of exercise that has become popular with people of all ages and abilities. One of the most popular questions we get asked by prospective members is ‘What is CrossFit? In short is a fun way to get fit with a vibrant mix of weightlifting, gymnastics and cardio workouts.

CrossFit is the principal strength and conditioning program for many leading sports programs. It is used by military units and police academies to get their new recruits up to the required fitness levels. Olympic athletes have used CrossFit to complement their training regimes.

The CrossFit methodology is built around constantly varied functional movements done at high intensity, and combines cardiovascular activities, weightlifting, and gymnastics in as many ways as possible. While CrossFit serves many elite training programs, it is designed for universal scalability and is ideal for everyone from grandmothers to professional athletes.

This means that CrossFit is great for everyone, regardless of age, gender or current fitness levels.

Workouts are often referred to as ‘WODs’, meaning ‘Workout of the Day’. A typical WOD will include some of the following elements:

  • A CrossFit warm-up, which can involve stretching, mobility or practice with low weights.
  • Gymnastics, including exercises on a weightlifting rig and exercises done on the floor.
  • Weightlifting, with exercises taken from classic Olympic weightlifting technique.
  • Cardio exercise, often with running

Sessions are typically 45 minutes to one hour in duration. The mix of these elements means that Crossfit is great for overall fitness and ensures variety to keep all participants motivated and ensure they reach their own personal goals.

CrossFit Glossary

CrossFit has a wide range of different terms used to simplify the movements used in the daily workout’s of the day (or WODs). To the beginner this can seem like a bewildering list of strange acronyms so we’ve compiled a list of the most popular CrossFit terms to help newcomers understand what some of the common terms mean.

Glossary of CrossFit terms

AMRAP:  As many round as possible
BP: Bench Press
BS: Back Squat
BW: Body Weight
BWT:  Body Weight
CFT:  CrossFit Total (max squat, press, and deadlift)
CFWU:  CrossFti Warm-up
CLN:  Clean
C&J:  Clean & Jerk
C2: Concept II rowing machine
CTB: Chest to the Bar Pullups
DL: Deadlift
DU:  Double Unders
FS: Front Squat
GHD: Glute Ham Developer
GHD: Sit up Sit up done on the GHD
GPP: General Physical Preparedness, aka “fitness”
HPC: Hang Power Clean
HSPU: Handstand Push up
KBS: Kettlebell Swing
KTE: Knees to Elbows
MetCon:  Metabolic Conditioning Workout
MU:  Muscle Up
OHS: Overhead Squat
PC:  Power Clean
Pood:  Weight Measurement for kettlebells of Russian origin
PR:  Personal Record
PP:  Push Press
PJ:  Push Jerk
PU:  Pull ups or Push ups
Rep:  Repetition (one performance of an exercise)
Rx’d:  As prescribed; as written. WOD done without any adjustments/scaling
RM:  Repetition Maximum (1RM  is your max lift for one rep)
SDLHP:  Sumo Deadlift High Pull
Set:  A number of repetitions (e.g. 3 sets of 10 reps or 3×10; reps, rest, reps, rest, reps)
SJ:  Split Jerk
T2B: Toes to Bar
WOD:  Workout of the Day

Experience CrossFit with our free trial

Put some of your new found CrossFit knowledge in to action with our two week free trial.

CrossFit Free Trial

Doing anything new for the first time can be an intimidating experience. Turning up at a strange place, to take part in a fitness class that you’ve never done before can be scary. That’s why we’ve tried our best to encourage everyone to give CrossFit a try with our 1 week free trail for every new member.

Get your CrossFit Free Trial today

For a limited time we are giving a one week free trail for every prospective member. This means that everyone can try CrossFit with no cost or obligation in well-equipped surroundings with the support of the leading CrossfFt community in Sale.


We hold CrossFit sessions seven days a week. There are classes throughout the day, from 6am in the morning to 7pm in the evening.

Check them out now


We have a range of membership options to suit everyone. All new members can take advantage of a one week free trial to find the membership that's right for them.

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The Team

Our qualified coaches, under the guidance of Phil Pownall, are on hand to ensure every member gets advice and assistance at every workout.

Coaches Biog