What is CrossFit?


What is Crossfit?

CrossFit is a strength and conditioning program.

Our program delivers a fitness that is broad, general, and inclusive. Our specialty is not specializing.

Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability, making it the perfect application for any committed individual regardless of experience. The same infinitely scalable routines work for young and old, couch potatoes and cage fighters. We scale load and intensity; we don’t change programs. Checkout further reading on this topic at the CrossFit.com site



Why should I do CrossFit?

Because it works, and it’s fun. It works because we hold you accountable. All you have to do is get your butt in the door 3-5 times per week and do what we tell you to do. You don’t have to think. We do all of the programming for you. We know how you should be training and how you should be eating. It’s that simple. It’s fun because every day is different – the challenge is fresh and you’ll never be bored.

If you’ve made a decision that it’s time for you to get in shape, then sign up for our free week.

CrossFit is a phenomenal program, but it’s not magic. It is hard work. If you are committed mentally, then you stand a very good chance of experiencing success with StoneWay CrossFit!



How do I start?

First things first – Sign up for a FREE week pass, or call/email us at (206) 930-7169 – info@stonewaycrossfit.com.

Our week pass is complimentary during which you’ll get a chance to learn a lot more about our program and actually experience a week of CrossFit for yourself. It’s purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience. After your free week, you can choose one of several membership options that give you access to our programs.



What are your workouts like?

Our workouts usually take the following shape:

  • 10 minutes of stretching
  • a roughly 10 min warmup workout
  • 10 minutes of coaching/instructing
  • and the foundation, a 10 to 20 minute Workout of the Day, or “WOD”

If it’s raining, we will stay inside. If it is nice outside we might do some or all of the WOD outside. Many workouts have some running, walking, lunging or other movements that will take you across the parking lot or around the block. You can expect to move around quite a bit in every workout.



Can I come in and do the workouts on my own?

No. We are more like a dojo than a typical commercial gym. We offer One on One personal training  in addition to our classes, but community is a big piece of our CrossFit practice. We provide an atmosphere where you will meet, encourage, and work together with your teammates. We also want to make sure you are under the supervision of a CrossFit certified coach, for better, safer, and faster results.




Is Crossfit competitive?

The CrossFit community is competitive, but in a friendly and supportive way. No one will ever make you feel bad or out of place. If you finish first, you can encourage others. If you are slower, you can expect others to encourage you!



I am not in shape, is this for me?

Yes, all skill levels and abilities are welcome. Although it is true that we train to do very difficult things in CrossFit, we can scale every workout to make sure everyone can complete it safely and confidently. Our focus is on safety first, then efficiency, and finally intensity. If you think you are out of shape, you probably are. Most people are. It’s ok. That’s why we are here – to get you in shape. Come in with an open mind and a willingness to work hard, and we can work it out. We just start where you are today, and get you where you need to go. You will quickly notice that you are doing better each and every workout. Don’t compare yourself to the veterans, but instead to how far you have come since your first workout!



I’m in great shape already, will I be challenged?

We feel confident in answering with a resounding yes! CrossFit counts among its adherents many police academies and tactical operations teams, military special operations units, and champion martial artists as well as professional triathletes, Ironman competitors, and football players. Competitive marathoners, hockey players, soccer players, swimmers, lacrosse players, and tennis players use our program as a base for increasing their performance in their various specialty sports.



What should I wear or bring?

Wear comfortable workout clothes and shoes. You will be squatting and lifting and moving around quite a bit. You can expect to get sweaty and thirsty. You may want to bring a change of clothes and a handy water bottle. We do not have showers, but we do provide towels and a drinking fountain.



Can I learn more about CrossFit acronyms and practices?

Visit the CrossFit.com FAQ for a variety of explanations.