9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

New CrossFitter Info

This is meant to be a quick guide for beginning CrossFitters. The way we train is different.

You will encounter a whole new world of exercises, community, and even lingo.

Take the time to read through this and you will be better prepared for the CrossFit environment.

General CrossFit Info

CrossFit is a high intensity functional fitness program. Most importantly is that "HIGH INTENSITY" is a relative term to your own capabilities. Our coaches and members will push you hard but in a safe effect manner. Functional fitness means that our program is designed around movements that out bodies were designed to do, such as running, jumping, lifting, throwing, pulling, pressing, and squatting. Every movement we do is used to get the most work out of our bodies, yield the most results, and carry over into our daily lives.

We believe in development of basic strength, competent conditioning, and practicing skill movements. our well rounded program will help you to achieve your goals by developing areas such as: Cardio/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

For more information CrossFit.com is an excellent resource.

Basic Movements

In CrossFit we train functional fitness movements such as Power lifting, Olympic weight lifting, body weight/ gymnastics, kettle bells, medicine balls, running, rowing, jumping, along with many others. We bring these movements together into an all inclusive program designed to train you as well rounded as possible.

When you join you will have access to our members database which has videos on just about any exercise you may encounter.

You can also check out CrossFit HQ website for an exercise resource. https://www.crossfit.com/exercisedemos


Its said people take on CrossFit for one of three primary reasons:

Look Better - lose weight, gain muscle, lose fat, stop jiggling...

Perform Better - improve performance in other sports or in life

Feel Better - improved overall health

Whatever your goals are, write them down, share them with our coaching staff, adjust them as your interests, experience, and needs change. Success is much much more possible when you develop measurable goals, write them down, and set a plan. If you need help developing tangible goals, talk with a coach.

Over time if you are not reaching your goals talk with a coach. We can help with scaling, diet, and mobility suggestions. We want you to succeed. Let us help

CrossFit Gear

When you join the gym you may see that many of the members are wearing certain types of shoes or have their own personal supportive gear. Here are just a few things, in case you want to look into the right gear to optimize your workout and/or support your body.


regardless of brand, we recommend shoes that support dynamic moment, weight lifting, jumping, and some running. We try to stay away from heavily cushioned running shoes. Shoes with little cushion (unless your foot specifically more) and a minimal heel to toe drop.

Some good options are: Nike Metcons and Reebok CrossFit Nano


You will see many other us various support tool such as:

Wrist wraps- to strengthen the wrist in heavier movements, which put force on the small joints.

Knee sleeves- Provide compression for enhanced blood flow, support, and to keep the knees warm during exercise.

Lifting belts- Help to brace the core muscles during heavy lifting. Though many people use them, I recommend developing a solid foundation of core strength on your own before relying on a belt.

Weight Lifting Shoes- These are specific type of shoe with a solid sole and generally a 3/4" raised heel. This heel wedge puts your body in a more optimal position during squatting movements. Again, I recommend developing foundation of solid movement before considering these


A few other things that I recommend each person have is a quality jump rope cut to your height (ask a coach about brands/ types), a water bottle, and a towel

Social Media

Social Media is an incredible tool for coaches and athletes. We use it as often as possible. We have two main ways of keeping in touch with our members and keeping them up to speed with what is going on.


We often use FaceBook to send out messages to members, post about upcoming competitions and promos, and to brag about all of the awesome things members accomplish. Check us out and follow us at



This is our all inclusive gym management software. We use this for class reservations, membership tracking, workout tracking, and communication. You guys will often get emails from the gym with important information. This is an incredible system with tons of features for you guys. You will use it to view the daily workout, reserve your class time, log in your workout stats, and communicate with staff and other members. It can even be used as a nutrition journal with direct connect to the coaches for our review. As a member, you will have your own personal log in that directly connects you to our Wodify system, as well as a convenient smartphone app.

Class Time

Class time is where the magic happens. After you have reviewed everything on here and get set up with our staff, you are ready to workout. Here are some guidelines and what to expect in class. Coaches will guide you through all of this until you get the hang of it.

1) Be early, if at all possible. being late will earn you burp penalties and being early will give you opportunity to get prepped for class and get some extra warm up

2) Check in for class on the kiosk when you come in.

3) We will warm up together. We start with a general warm up that you will do everyday, then we will move into one thats more specific to what we are working out that day.

4) Pay attention to the coach. We will explain and demonstrate all movements. Even if you done necessarily need it, some one else may. Pay attention to instruction and get moving when they say. It will keep the class on track and efficient.

5) if you have any questions ask. Never hold back. We want to help you. it is our job and we enjoy it.

6) We are a little rough around the edges. Expect loud music and some crude language. We train hard and we let loose. if this offends you...you may have trouble here.

7) Read the gym rules poster in the gym.


In CrossFit we kind of have our own language. These are some abbreviations and phrases that you may hear:

AMRAP: As Many Rounds (or Reps) as Possible

BS: Back squat

BW (or BWT): Body weight

CFT: CrossFit Total (A best of three attempts at a 1RM of (Press, Back Squat, Dead Lift)

CF: CrossFit

CFHQ: CrossFit Headquarters

CL: Clean

C&J: Clean and jerk

C2: Concept II rowing machine

DFL: Dead F’ing Last

DL: Deadlift

DNF: Did Not Finish

EMOM: Every Minute on the Minute

FS: Front squat

GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, sit-up or a back extension.

GPP: General physical preparedness, aka “fitness.”

HC: Hang Clean

HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.

HSC: Hang squat clean. Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position

KB: Kettle bell

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 and in line or slightly behind the ears.

PC: Power clean

PR: Personal record

PP: Push press

PJ: Push Jerk

PSN: Power snatch

PU: Pull-ups, possibly push ups depending on the context

Rep: Repetition. One performance of an exercise.

Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.

RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD’s as 1RM/3RM/5RM etc.)

SC: Squat Clean

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.

SN: Snatch

SQ: Squat

Scale: Scaled. The CORRECT use of “scaled,” is, “I scaled an exercise I can do for one I can’t,” For example, if you can’t do a HSPU, you s scale to a regular push-ups.

TTB: 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

# : Symbol for pounds or lbs.

” : Symbol for inches

‘ : Symbol for feet