Getting Started
If you are new to working out, never experienced CrossFit, or have limited experience with the Olympic lifts, i.e. Snatch, Clean, etc., we invite you to complete On-Ramp. On-Ramp is a series of 4 one-on-one sessions and 2 supervised classes with a trainer to learn all about CrossFit. On-Ramp is completed over a 2 week period.
The cost for On-Ramp is $175 and includes a 30 day membership upon On-Ramp completion. On-Ramp is offered at 7AM and 6PM Monday – Friday.
During On-Ramp you will learn the basic fundamental movements, be introduced to the equipment, learn what it means to ‘scale’ workouts and participate in a WOD. Your On-Ramp membership also includes a Hydrostatic Body Composition Test performed by Southeastern Body Composition at our location. Once you have completed the classes you will be prepared and ready to join the regular classes.
CrossFit
Anyone can do CrossFit, and that includes you…. That’s right- regardless of the physical condition you are in when you start. CrossFit works because it can be tailored or “scaled” to your individual ability level, age, and goals. The CrossFit method has been used successfully for everyone from competitive athletes, to grandparents, to disabled veterans, allowing everyone with a desire to improve their physical well being, regardless of age or physical condition to “Discover their inner Athlete”
The “workout of the day” or the “WOD” that we perform every day in our facility often looks like hard work, but the workout is only as hard as you make it. Our program will challenge you every day in new ways, never allowing you to slip into a routine.
With the help of a fun and supportive environment, and with a team of the most knowledgeable coaches you have ever come across, we can help you achieve the best results of your life. You provide the effort and we guarantee results!
CrossFit is known for it’s comradery among clients. This cannot be explained easily with words. It is something you must experience to appreciate.
We are a ‘family’. We are from many different walks of life but we all have the same common thread. We are willing to do the work today to make us better tomorrow. Everyone has a story and at the end of the day CrossFit plays a role in our journey to improve our health and overall well being physically, mentally and even spiritually for some. All you have to do is ask and CrossFitters will GLADLY share their passion!
CrossFit Kids / CrossFit Teens
HIIT-Fit
WOD Lingo
AMRAP: As Many Reps (sometimes Rounds) as Possible
Active Shoulders: Proper shoulder position required to comfortably stabilize larger loads on the joint.
Box: the term which refers to a CrossFit gym
BP: Bench press
Burpee: Also known as a squat thrust.
BS: Back squat
CLN: Clean
C&J: Clean and jerk
C2B: Chest to Bar
DL: Deadlift
DU: Double Unders. Jumping rope where the rope passes under your feet twice in one jump.
FS: Front squat
GHD: Glute – Ham Developer. Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a glute ham raise or a sit up that isolates abs
Global (Globo) Gym: the world-wide accepted norm for what a gym is i.e. 24 Hour Fitness, Fitness World, YMCA, etc
GPP: General physical preparedness, aka “fitness.”
HSPU: Hand stand push up. Kick up into a handstand (may use wall) bend arms until nose touches floor and push back up.
KB: Kettlebell
K2E: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head.
Paleo: A diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
PC: Power clean
POOD: Weight measure for kettlebells equal to approx. 16.38 kilograms (36.11 pounds)
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx’d: As prescribed; as written. WOD done without any adjustments.
1RM: Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
SQ: Squat
Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups.
TGU: Turkish get-up (See exercise section)
T2B: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WOD: Workout of the day
Box Etiquette
Introduce Yourself – If you see a new face, introduce yourself, make them feel welcome, show them around, and most importantly be encouraging.
Cheer on Your Fellow CrossFitters – It is difficult being the last one finishing the WOD. If you are going to stick around after you are finished with your WOD, then we ask that you are respectful to the athletes that are still busting their tails… countdown their reps for them, finish up the last run beside them, push them to finish strong, go crazy!!! Your encouragement is just what they need to help them finish! If possible, wait to put away your equipment until everyone’s finished.
Clean Up Your Equipment – Always clean up and put away your equipment when you are finished. The Coaching staff works hard to keep things organized. Yes, even that foam roller and bench need to go back where you found them – just keep #3 in mind. If you are sick in any way, PLEASE stay home. This is a gym and we share equipment. We are very conscientious about keeping equipment . If you pop a blister or rip your hands on the pullup bar or barbell, please remember to wipe it down after use.
Inform and Listen to Your Coaches – We want you to succeed, we want you to achieve goals that you never thought were possible, we want you to be safe and injury-free, we are here to guide and instruct you. If you show up late for class, please let the coach know if you will be joining the class or waiting for the next one. We want to be able to help you get warmed up quickly so that you can join the class, but we cannot help you if we do not know what your intentions are. Along the same lines, please make your coach aware of any injury you have, or if you plan on modifying your workout. There is nothing worse for a coach than to shout 3, 2, 1, GO! and see someone perform a movement or completely different WOD than what is prescribed. Your coach is there to help you, and make sure that you are executing the movements correctly and making a proper substitution(s).
Check That Ego! – Everybody has a weakness, so please handle it like an adult when we find what that weakness is. Having an off day is normal, and trying to lift heavy and fast when you can’t handle it is a sure fire way to get an injury. Leave any personal frustrations and your list of excuses at the front door and embrace what you can do on that specific day. Grunting, screaming and moaning are all acceptable forms of expression within our walls, but we discourage tantrums!
Push yourself out of your comfort zone – (warning – I am going to sound harsh) There is no point in coming if you are not going to put effort into your workout. Put yourself out there… push yourself beyond your comfort zone. Make each rep count. Fight for it. Earn it. Then be proud of yourself after!
Be Positive – This stuff we do inside of the box is tough – physically and mentally. As Greg Glassman once said, “The greatest adaptation to CrossFit happens between the ears.” Beating yourself up because you didn’t PR or because Annie or Rich beat you WILL NOT make you a better CrossFitter… but keeping a positive attitude and coming back and giving it 100% every time you step into the box WILL!
Watch After Your Little Ones – The children’s area is implemented for the safety of your children. Please make sure ALL children (regardless of age) are caged up during the workout. Just as soon as the last athlete has finished their WOD they are more than welcome to mingle. Also, please remember to clean any messes your child creates.
Be Honest– No one cares what your score was. Everyone cares if you cheated. If you are cheating on your workouts in the box, are you are cheating yourself in other areas of your life too? And yes, the coaches do randomly count reps from time to time. There is so much honor in taking credit for something you’ve earned.
Have Fun – I saved the most important for last. Your hour at Dawson CrossFit should be one of the highlights of your day! As hard and intense as CrossFit is, it is actually a lot of fun too. Get involved with the CrossFit community, come out to Dawson CrossFit events, stay after and chat with other athletes, and remember to laugh and enjoy yourself. We consider ourselves a family and we want you to become a part of this one!