CrossFit Furious
No Limits Sports Academy

121 Metrock Circle, Helena, Alabama 35080

Questions?  205-564-8089

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Frequently asked questions

  1. Q

    How long is a CrossFit class?

    A

    Our classes consist of stretching, a warm up, explanation of the movements and scaling options of the WOD (workout of the day), the actual workout program, and a cool down period with mobility and stretching. The total time at the gym is about 1 hour.
  2. Q

    What is a WOD?

    A

    The "WOD" is the "workout of the day." Each day a new WOD is posted to ???????, and it's part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.
  3. Q

    What’s a Tabata?

    A

    For 20 seconds, do as many reps of the assigned exercise as you can, then rest for 10 seconds. Repeat this pattern seven more times for a total of 8 intervals, or 4 minutes of total exercise. The score is the least number of reps scored in any of the intervals.
  4. Q

    How much weight for squats?

    A

    If a squat load is not specified, squats should be done unloaded. This is sometimes referred to as a "bodyweight" or "air" squat. For back, front and overhead squats, use the weight indicated or scale as necessary.
  5. Q

    How do I do a burpee?

    A

    From standing, lower the chest and thighs to the floor, then come back to standing before finishing with a jump and clap overhead.
  6. Q

    What are the differences among the clean (and snatch) variations?

    A

    • Squat clean, aka full clean, aka clean: Start with the bar on the floor and receive it in a full squat. • Hang clean: Start with the bar in a "hang position" (held off the floor) and receive it in a full squat. The exact hang position might vary according to the specific instructions for the workout or movement. For example, some workouts will require a hang clean from a position just below the knees, while others will require a hang clean from a position anywhere above the knees, and so on. • Power clean: Start with the bar on the floor and receive it in a position that places the thighs higher than parallel to the floor; i.e., not a full squat. • Hang power clean: Start from a hang position (described above) and receive the bar in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.
  7. Q

    What's the target height and weight for wall-ball shots?

    A

    The standard height is 10 ft. Scale as needed. The standard weight is 20 lb. Scale as needed.