What is Advanced?

„Our specialty is not specializing”, said founder and a former gymnast Greg Glassman.

is a branded fitness regimen created by Greg Glassman and is a registered trademark of , Inc. which was founded by Greg Glassman and Lauren Jenai in 2000.

is constantly varied functional movements performed at high intensity. All workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. Intensity is essential for results and is measurable as work divided by time-or power. With constant change of different workouts and intensity, great fitness results are gained. The community that spontaneously arises when people do these workouts together is a key component of why is so effective, and it gave birth to a global network of affiliates that number over 13,000. The program is driven by data. Whiteboard is used as scoreboard for keeping accurate scores and records, and stopwatch for keeping time records. There are certain rules and standards for performance.

The aim of is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. specialty is not specializing. While challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind. There is a theory saying that combining weight and aerobic exercising contribute to building muscles and cortisol level, but it hasn’t been medically confirmed.

is based on short, intense and varied workouts. It prepares you to be good in different types of workouts, not just one. Each class includes a warm-up consisting of running, stretching, polygon exercises, as well as jumping rope, followed by WOD segment. Each class is based on various workouts combination and this represents an additional motivation to all. boxes use equipment from multiple disciplines, including barbells, dumbbells, gymnastics rings, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes. programming is decentralized but its general methodology is used by thousands of private affiliated gyms, fire departments, law enforcement agencies and military organizations.

“IS GOING TO transform your body. It’s going to transform your life in ways you can’t imagine.”

high intensity exercise yields results that differ in kind from moderate-intensity efforts, not just in degree. In a peer-reviewed study in which one group exercised at moderate intensity for 45 minutes on a stationary bike and the other group did high-intensity intervals for 20 minutes and burned the same number of calories, the high-intensity group lost nine times the fat. Human growth hormone (HGH) and other compounds cascade into the blood of people who sprint as though a monster is chasing them and lift heavy objects as if earthquake survivors are trapped underneath. These hormones signal the body to burn fat and build muscle. The grim trudge-to-nowhere on a cardio machine, or miles of brisk walking, does not unlock this chemical cascade.

W.O.D (or WOD): Workout of the Day, this is the combination of exercises, prescribed weights and time allotment that will be the law of the land from the first class to the last. Typically a WOD will consist of one gymnastic move (pull-ups, ring rows, sit-ups, etc.), one aspect of cardio (rowing, running, jumping rope, etc.) and one Olympic power-lifting maneuver (back squats, clean & jerks, dead lifts, push-presses, etc.).

RX: When one does the prescribed amount of weight and reps, one is said to have RX’d (as in, he or she followed the prescription).

BOKS: centers are not called gyms, they’re called “boxes” and many of them resemble just that. Typically they’ll be in warehouse-like spaces with cement walls, exposed rafters criss-crossing the ceiling and nought but a black mat covering the length of the floors. There are no smoothie bars or aerobics studios in one’s peripheral vision, just the iron bar you’ll hang from, the weights you’ll thrust up above your head and the ground you’ll drip your perspiration and occasional tears into until you feel as though you’ve become a part of the place. This is your box. There are thousands of CrossFit boxes across the country, but this one is yours.