These guides explain the formats, movements and habits that make CrossFit training work, in plain English. They are written for people who are new to CrossFit or coming back after a break, and for anyone who has looked at a whiteboard full of acronyms and wondered what it all means.
If you are just starting, read them roughly in this order: what the first month looks like, the terms you will hear, how scaling works, and then the specific workouts and skills. For the background on the method itself, see What Is CrossFit, and for classes at a CrossFit gym in Athlone, see the beginner classes page.
All guides
- CrossFit for Beginners: What to Expect in Your First Month
New to CrossFit? What the first month really involves: foundations classes, scaling, soreness, how often to train and how to pick a box near Athlone. - What Does AMRAP Mean? CrossFit Terms Explained
What AMRAP, EMOM, WOD, RX, scaled, metcon and Tabata mean: a plain-English glossary of CrossFit terms so the whiteboard makes sense in your first class. - EMOM Workouts: What EMOM Means and How to Get It Right
EMOM means every minute on the minute. How EMOM workouts work, EMOM vs AMRAP, how to choose reps, and sample beginner, strength and conditioning EMOMs. - How to Scale CrossFit Workouts (and Still Get the Benefit)
How to scale CrossFit workouts by load, reps, range and movement so you keep the intended stimulus, with scaling options for pull-ups, double-unders and more. - The Murph Workout: How to Scale, Partition and Pace It
The Murph workout explained: the full Hero WOD, where it comes from, how to partition the reps, scaled versions for beginners and a pacing plan that works. - Hyrox vs CrossFit: What's the Difference?
Hyrox vs CrossFit compared: race format, stations, skills, training and who each suits. Plus how CrossFit training carries over to a Hyrox race in Ireland. - How to Use a Rowing Machine Properly
How to use a rowing machine with good technique: the catch, drive, finish and recovery, damper settings, stroke rate and common faults to fix in CrossFit. - CrossFit Shoes and What to Wear to Your First Class
What to wear to CrossFit: how to choose CrossFit shoes, when lifting shoes help, clothing that works for squats and pull-ups, and what kit you can skip at first.
A note on safety
These guides are general information, not medical advice. If you have a health condition, an injury, or you are pregnant or postpartum, speak to your GP or a chartered physiotherapist before starting high-intensity training. The HSE's exercise pages are a good starting point for general guidance on getting active.