Frequently Asked Questions?

What is CrossFit?

It’s a workout methodology based on constantly-varied high intensity movements that help everyday life.  Why it works is because your body never adapts to any one movement thereby keeping the effect of any given day’s workout at maximum – and you never gets bored.  The intensity that everyone takes part in ends up galvanizing our supportive community.

How do I start?

If you're interested in Private Training simply fill out one of our "Training Request" forms and our training department will set you up with a trainer for a complimentary assessment.  Be sure to let us know what your goals and exercise background may be so we can set you up with the proper trainer/class.

If you're interested in our classes simply go to and RSVP to the class or classes of your choice.  From there just come in a few minutes early to fill out any paperwork for our trial membership.

Trial Membership

  • 3 month unlimited: $135/month

I heard CrossFit is a cult.

No, if you have to call it something, call it a tribe.  Cults tend to follow blindly to a leader, tribes work together to the group’s benefit.  We do tend to be passionate about what we’ve found though because it works so well and so potently for seemingly all body types and walks of life.  What makes us different from the normal corporate chain, or “globo”, gym experience is that we develop a community spirit based on encouraging each other to succeed. We support and push each other in our efforts to achieve our goals.  There is never any shame in finishing dead last in a work out as you’ve already  beaten everyone that decided to stay on the couch that day. We are all in this together and that’s what makes CrossFit so addictive to so many people.  Besides, you will be amazed at your new level of fitness and your awesome new body.  You may find yourself spouting the virtues of what you found not long after you start as well!

Why are you better than my gym?

The business model for most franchised gyms (we call them “globo-gyms”) is they want you to sign up and never come in.  You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session.  They aren’t there to ensure technique is good when the weight gets heavy or you get tired.

Further, you are as accountable to us as we are to you!  We believe in earning your loyalty, that’s why we don’t charge initiation fees.  WE WILL EARN YOUR BUSINESS EVERY DAY.  If you haven’t come in in a week, we notice.  So will the members you’ve grown accustomed to working out with.  Expect a call or an email, or even a friendly call out on Facebook, if you haven’t been coming in!  Of course, there will ALWAYS be a coach watching form in our classes.  This leads to less injuries and the confidence to best your previous efforts.  Plus, you can drop the bars and weights on the floor at CF.  Our floors and weights are made for it!

I heard from my gym that CrossFit can hurt you, is this true?

Yes and no.  First, consider the source, they don’t want you to leave and they’ll plant fear to further their gains.  OK, so onto answering the actual issue, not dodging it.  ANYTHING you do in life can injure you if you don’t do it correctly, or haven’t taken into consideration your level of fitness, flexibility or health. If you’re spending too much time on the couch right now, that’s hurting you, too! Runners get shin splints, tennis players get tennis elbows, strength trainers get strains, basketball players get sprained ankles, couch potatoes get obesity, high blood pressure and coronaries.  At Carozza Fitness we will instill technique BEFORE Intensity.  We will keep you safe by having a watchful eye on you during your entire WOD.   By increasing your strength and flexibility, we will actually make it harder for you to get hurt!  CrossFit done properly, is both safe and potent.

What makes it so different from all the other stuff out there (park bootcamps, P90X, gyms) that tells me it will get me in shape?

Admittedly, most of our functional movements and exercises aren’t ground-breaking or new.  However, the way we mix them up and combine that with knowledgeable eyes-on coaching, mobility and nutrition advice is NEW.   If you’re working out at home, you risk bad technique and probably not pushing your strength potential.  At an ordinary bootcamp, they vary exercises, but gaining  real strength may be an issue as well as certified coaching.  Gyms, may give you all the great equipment, but can you drop it if it gets too heavy? Or have the ability to gauge your intensity?  Is the coaching affordable?  Is there enough equipment available and is laid out so that you can maintain intensity safely?  Is anyone talking to you about nutrition?  Simply stated:  our dose of exercise programming is the most potent out there.  Why do you have to wait to get in shape?

What should I expect in my first workout session?

Fun for one.  Learning something new for another.  Saturday classes are normally Team Workouts of the Day (WODs), so you’ll be paired with one of our members to help motivate you through the workout.  Whenever you come to class there will be a full body warm-up that we will walk you through.  Then we’ll go through the technique of the movements in preparation of the day’s work and any extra mobility work needed.  And then we’ll sweat.  Coaches will be on hand to ensure you are moving properly in line with the technique we just showed you so you stay SAFE.  After, there’ll be mobility work to ensure you remain flexible and injury free.

I heard that CrossFit is too challenging for someone like me.  Is that true?

One of my favorite quotes is this:  “If you think you can’t do something, you can’t.”  The person who told you CrossFit was too challenging for you might not be up for the challenge, but I’m guessing you’re reading this because other options have failed you in the past.  The answer to your question is a resounding “No.”  One of the beauties of CrossFit is that it is infinitely scalable, which means that we can tailor any movement we ask our members to do to meet your current level of fitness.   Every new member will talk to Michael Carozza (owner) about your health history, current body issues, and your short and long term goals so that he can help you reach them.  Turns out that both Olympians and Grandpa's can benefit from CrossFit, the only difference is the prescribed scale for the movements.

What does WOD refer to?  I hear everyone using it.

WOD, or Workout of the Day, is the list of exercises for a given day.  Since CrossFit is constantly varied, everyone is always anticipating what tomorrow’s will be.

What does Scalable mean?

It means we can adapt the work out to suit your, or anyone’s, level of fitness and ability. Scaled according to your ability!

Is it true that CrossFit is only for elite athletes, firefighters, military and police?

Absolutely not.  Anyone can gain from the benefits of CrossFit. It is true that CrossFit was initially designed as a fitness program for firefighters, military and police who needed to have a level of fitness to be ready for anything (what we call the unknowable and unknown).  This level of fitness allows them to not only be able to save their own lives, but other lives as well. Everyone can benefit from being stronger, faster and more functional.

Do I have to train every day in CrossFit?

No, we encourage you to train intensely but also rest periodically to recover from the exertions as well.  It’s vital to keeping you healthy and allowing you to push next time to new personal bests. Over-training is something we discourage because it does not help you achieve your fitness or health goals and increases the risk of injury.  We recommend either a 3 days on, 1 day off approach, but we find that a 5 days on, 2 days off works better with most people’s schedules.


Why are there no long runs/rides (aerobic training) in this type of training?

Long runs/rides/swims fall into the category of training we term "long slow distance" (LSD) and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

  • Increased cardiovascular function
  • Better fat utilization
  • Greater capillarization
  • Increased Mitochondrial growth 
  • Decreased muscle mass
  • Decreased strength
  • Decreased power
  • Decreased speed
  • Decreased anaerobic capacity
  • Decreased testosterone levels
It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an persons exposure to LSD training will not only allow them to remain functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. It is also proven that explosive, anaerobic training improves endurance capability.

I am training 10-20+ hours a week, I don't think I can put any more training time in, so how am I supposed to do Carozza Fitness and this running program?

We are glad you have realized this. We are not asking you to put this on as an ADDITIONAL training method, This is ALL the training that is required. Therefore, change your daily workouts to the WODs from this site (and rest if it is a rest day), and then follow the Carozza Fitness WOD for your sport specific training.

I am a recovering LSD Addict, where should I start?


How am I going to become efficient at running if I am not running long distances?

The answer to this question has two parts : One refers to the concept of specificity and one is about third wave adaptations. Specificity is the physiological theory that one must train a specific muscle/movement in order to develop strength and efficiency in that muscle movement. To avoid third wave adaptations Carozza Fitness programming is designed to be broad in nature and does not specialize in one area. By doing our WODS you will become good at ALL essential aspects of fitness (Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy). Our unique style of  training will develop the third wave adaptations necessary to become efficient at any sport. Third wave adaptations occur through repetitive exposure to movements. These allow the body to become extremely efficient at movement. The traditional belief in endurance training is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training. Stamina replaces LSD or aerobic training!

Why is there so much anaerobic/sprint/speed work if I am going to run/ride/swim in a long endurance event?

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value. "Anaerobic Training" has the following benefits and drawbacks:

  • Increased cardiovascular function
  • Decreased body fat
  • Increased muscle mass
  • Increased strength
  • Increased power
  • Increased speed
  • Increased anaerobic capacity
  • Intensity can speed up overtraining
Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho- creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems.  The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed. The systems overlap and "feed" into each other. Notice that as you are training all three anaerobic systems you are SIMULTANEOUSLY training your aerobic engine!

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training.

Since I don't want to put a lot of muscle on for my endurance events, should I use very light weight when doing Carozza Fitness WODS?

NO! Our program improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity. By lowering the weights below what you can safely handle with good form (at maximal capacity it is normal for your form to falter a small amount), you will never reach the intensity necessary to provide the type of systematic stimulus we are looking for.

My performance seems to be not as good since changing over to this training what should I do?

The drop off is normal. There is an adaptation phase towards doing each of type of these WODS in a day. Keep an eye on your nutrition, if its not ON, get it dialed in! Pay attention to your energy and if you need more rest... Take IT!! 3- 4 months is a good marker. We've seen much less and much more. You will have to judge it as to where you feel comfortable.

What are the signs of overtraining?

Not sleeping, eating, mood swings, you are pushing as hard as you can and getting mediocre/ poor results. There are an infinite number of signs for overtraining. Be aware of them, and know that you are responsible for understanding this. More is not better, and rest/recovery is the reason you get faster.  

Are we going to do a lot of BURPEES?

YES!  Burpees are one of the best full body exercises that doesn't require equipment. This movement tests both strength and cardio capacity. With each repetition, your entire body and every muscle group is worked out. Because of the intensity, it is an effective way to burn fat and speed up your metabolism. It is also beneficial when it comes to conditioning and building core muscle strength. The plyometric section of the move -– when you jump as high as you can, or leap forward during the jumping distance burpee -– helps to improve your explosive movement capability.  

What are some of the exercises/movements we do?

We teach 7 Foundational Movements. The mastery of these 7 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs. They are:

  • Air Squat
  • Front Squat
  • Overhead Squat
  • Shoulder Press
  • Push Press
  • Push Jerk
  • Deadlift

All of these movements are covered in private training and group classes to guarantee your comfort in executing them properly and effectively.

Other movements/exercises include:

  • Pull Ups
  • Push Ups
  • Sit Ups
  • Jump Rope
  • Box Jumps
  • Running/Sprinting
  • Rowing
  • Dumbbell Work
  • Kettlebell Swings
  • Wall Balls
  • Static Holds
  • And various others

While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.    

What are all those "LETTERS" on the Whiteboard?

The abbreviations on the boards you see throughout the gym stand for several things.  Most are short sayings for our most common exercises and program design.


  • WOD= Workout of the Day
  • RFT= Rounds for Time
  • Rds= Rounds
  • 50-10, 21-3, 10-1, 20-2, 25-5  These are rep schemes for various WODS.  The workout would start the amount of reps on the left and go up or down each set by the number on the right
  • M= Meters
  • KB= Kettlebell
  • KBS= Kettlebell Swings
  • SDHP= Sumo Deadlift High Pull
  • KBC= Kettlebell Clean
  • GTO= Ground to Overhead
  • TTB= Toes to Bar
  • KTE= Knees to Elbow
  • OH= Overhead
  • OHS= Overhead Squat
  • OHL= Overhead Lunge
  • Rx= As prescribed
  • Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
  • On the Minute = Start each set at the beginning of a new minute.
  • On :45 seconds = You have 45 seconds to perform the reps and rest. You start each set on :45 second interval.
  • AMRAP= As Many Rounds As Possible
  • AFAP= As Fast As Possible
  • "Unbroken" = if you come off the bar, you start that element again until completion
  • @bodyweight= load your bodyweight to the bar

What do I do for ME set or DE sets?

ME = Max Effort.

Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. To clarify. The purpose of an agility ladder is training a movement. Heavy squatting is for training muscles.

DE= Dynamic Effort

Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method. Example of a dynamic effort set: Bench Press 8 x 3. Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. If the lifter’s 1Rm is 400 lbs example sets could be 185 x 3 sets, 200 x 3 sets, 225 x 2 sets. Increasing weight is not as important as increasing speed and rate of force development.

What does accommodating resistance mean?

Use bands and/or chains.

What does @ Body Weight mean?

Add your body weight to the bar. For example if you weigh 120lbs add 120lbs to the bar for the exercise. If your body weight is more weight than you are able to do for the particular lift for the number of reps or rounds scale the weight accordingly. You want to maintain for form/ mechanics for the # of reps and rounds.

There are elements in some Carozza Fitness WODS I’ve never done before. Where do I find how to do them?

We are always available for questions or you can Google it!  

What should I be doing for warm up?

Warm Up: Mobility DROM: Dynamic Range of Motion Exercise specific skill work, warm up/ramp up of weight and intensities. The shorter the workout, the longer the warm up.  see video!!

What type of shoes should I wear for your WODS?

Flat sneakers that provide enough cushion to generate force in Olympic and weightlifting movements, including having the ability to box jump, jump rope and run anything under 800m in effectively.