What Is CrossFit?

CrossFit’s (CF) workouts are based on diverse, high-intensity movements like squatting, weightlifting, running, jumping, and more. Founded by a former gymnast in 2000 in Santa Cruz, CA, CrossFit has not only grown in popularity, but it continues to spread with impressive speed. Today, thousands of CF-affiliated gyms are scattered across the U.S. and numerous other countries.

While you can do CrossFit at home via videos or apps, this high-intensity exercise program is intended to be experienced with others. According to the official CrossFit website, it’s most effective—and fun—when you participate at a local CrossFit gym. Prepare to be challenged and pushed outside of your comfort zone, however, don't be deterred if you're a beginner!

CrossFit caters to a wide audience and has something to offer just about everyone. Here are the need-to-know details about what to expect from the program, its potential benefits, and whether it’s right for you.

Core Elements of CrossFit

Every CrossFit class is built on common elements, including constantly varied functional movements (CFVMs) and high-intensity interval training (HIIT). Here's a closer look at what that entails and how it might impact your workout.

Offers Constantly Varied Functional Movements (CFVMs)

Constantly varied functional movements (CFVMs for short) are exactly what they sound like—movements that change frequently and are focused on function. By performing exercises that mimic real-life tasks, you’ll boost your day-to-day well-being.

In a CrossFit class, you might perform exercises that mimic the action of squatting down to grab a pot from a low cabinet, for example, or lifting a weight like pulling a full gallon of milk out of the fridge. Squatting, pushing, pulling, running, jumping, and other motions are all included.

Depending on the activity and your skill level, CrossFit may also incorporate a variety of equipment, such as barbells, dumbbells, rowers, and jump ropes. Every class will look a little different, featuring different tools and weights.

If you’re a newbie, your instructor can work with you to determine when you’re ready for these add-ons, says Shiloe Aurand, a CF L-2 trainer and former CrossFit affiliate owner. “Some [CrossFit gyms] have group classes for learning those introductory movements. Either way, the idea is not to master those movements but to give the athlete an idea of their current capability and come up with scaling strategies.” 

Provides High-Intensity Interval Training (HIIT)

The CrossFit format is built around a model you may already be familiar with—high-intensity interval training (otherwise known as HIIT). This type of workout alternates periods of intense athletic effort with short intervals of rest. In a CF class, you might go hard on a bout of sprinting or jumping rope, for example, and then catch your breath with a rest break.

Research on the benefits of this type of training is promising. According to a study in The British Journal of Sports Medicine, participating in HIIT workouts for 12 weeks or more resulted in improved cardiometabolic factors like waist circumference, body fat percentage, resting heart rate, and blood pressure in obese populations.

Benefits of CrossFit

While CrossFit may provide an intense, full-body workout, it also offers several health and fitness benefits. Here are some ways that you may benefit from participating in CrossFit.

Improves Physical Health

Not only can CrossFit help you lose weight and improve your cardiometabolic health, but it can also elevate your overall functional fitness and strength. Research indicates that this form of athletic training could boost endurance, VO2 max, and aerobic and anaerobic capacity. The same study also concluded that practicing CrossFit could improve strength, flexibility, and balance.

Provides a Community Aspect

There’s more to CrossFit’s benefits than just improving your physical health, though. Getting involved in this class-based exercise can provide social engagement, too. In fact, a study found that practicing CrossFit was associated with a greater sense of community, satisfaction, and motivation.

“CrossFit effortlessly fosters community because it is group-based and the culture is welcoming and supportive,” Aurand says. “This will vary from affiliate to affiliate, so you may have to try a few CF gyms to find your fit. Some gyms are more competitive and thrive on rivalry, others are more encouraging and thrive on cheering each other on.”   

Offers Scalability

Don’t let being a beginner scare you away from CrossFit. A trainer can always help you find variations of exercises that suit your skill level, says Aurand. “CF is infinitely scalable or modifiable for any level of activity."

She notes that CrossFit’s philosophy is to start new participants on an “on-ramp,” working from simpler exercises to more difficult ones. “An athlete is never expected to complete a workout as it is written. A skilled trainer should be able to modify any workout in a way that will preserve the stimulus of that workout.”

For example, long running distances can easily be replaced with shorter bursts of running, and lower poundage can be used in place of heavy weights.

Potential Drawbacks of CrossFit

Like any workout, CrossFit has risks. Due to its high intensity and complex movements, injury is always possible. However, the risks associated with CrossFit are similar to those of weightlifting or powerlifting and can include injuries affecting the shoulder joints, shoulder girdle, and spine.

To minimize the risk of hurting yourself during CrossFit, Aurand recommends understanding and communicating your own limits. “As trainers, we want to encourage you to push your limits, but no one knows you like you. I also encourage anyone just getting started to make sure that they have at least one coach at their CF gym that they really feel seen and heard by. This will make it easier for everyone to be on the same page for the athlete’s goals, current capacity, and overall experience.”

Research backs these claims, too. In fact, researchers have found that the more educated the CrossFit coach, the less likely their students were to incur injuries. Wearing protective gear such as weightlifting gloves can also help reduce the risk of injury by providing a better grip.

Of course, CrossFit may not be right for everyone. If you have pre-existing medical conditions, talk to a healthcare provider about whether this type of exercise is a good fit for you.

Bottom Line

If you’re looking for a fitness experience that improves your cardiometabolic health, builds your strength, and introduces you to new people, CrossFit might be an ideal choice. Its blend of functional movements and high-intensity effort is sure to get your blood pumping, while its social element boosts emotional well-being. Before you begin, just be sure to get the green light from a healthcare provider if you have any physical issues of concern.