Cross fit is a high intensity fitness program – which used to be called Circuit Training!! The sessions are varied and can be tailored to the fitness level of the group, but typically involve the following activities:

• Dynamic warm up – Not jogging on a treadmill for 5 minutes, but jumps, jumping jacks, jump rope, squats, push ups, lunges, pull ups.  Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.

• Skill/Strength work – If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats.

• WOD – the workout of the day. This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.

• Cool down and stretching – Either in the group, or stretch out on your own.

It’s important not to forget hydration – before, during and after exercise.