Guide
What is CrossFit?
A complete guide for beginners to CrossFit & HYROX
01 / Definition
CrossFit Philosophy
크로스핏은 단순한 동작의 반복을 넘어 삶의 질 향상과 어떤 도전에도 대응 가능한 범용적 신체 능력(GPP) 극대화를 목표로 합니다.
“끊임없이 변화하는 기능적 동작을 고강도로 수행하는 것”
Constantly varied functional movements performed at high intensity
10 Elements of Fitness
❤️
Cardio Endurance
Cardio Endurance
🔋
Muscular Endurance
Muscular Endurance
💪
Strength
Strength
🤸
Flexibility
Flexibility
⚡
Power
Power
🏃
Speed
Speed
🔀
Agility
Agility
⚖️
Balance
Balance
🧠
Coordination
Coordination
🎯
Accuracy
Accuracy
02 / Comparison
CrossFit vs Regular Gym
| Category | CrossFit | Regular Gym |
|---|---|---|
| Exercise Style | Functional compound movements | Machine / isolation exercises |
| Program | Different WOD every day (variance) | Repetitive routine (consistency) |
| Intensity | High-intensity intervals (HIIT) | Self-paced |
| Community | Strong group culture, coach-led | Individual training |
| Goal | Overall fitness improvement | Hypertrophy / weight loss focus |
| Space | Open floor, dedicated Box | Machine / equipment-focused |
| Cost | 120,000–200,000 KRW / mo (coaching incl.) | 30,000–80,000 KRW / mo |
03 / Terms
Glossary Glossary
WOD
Workout of the Day
Daily workout. A different training program every day.
AMRAP
As Many Rounds/Reps As Possible
Complete as many rounds or reps as possible within the time limit.
EMOM
Every Minute on the Minute
Perform the set movement at the start of each minute; rest for the remaining time.
For Time
For Time
Complete the prescribed reps in the shortest time possible.
Tabata
Tabata Protocol
20 sec work / 10 sec rest repeated for 8 rounds — a high-intensity interval protocol.
Interval
Interval Training
Structured training alternating between work and rest.
RX
As Prescribed
Perform the workout at the prescribed weight and standards.
Scaled
Scaled
Adjust weight or movements to match individual fitness level.
PR
Personal Record
Personal best score or weight.
Box
CrossFit Box
A CrossFit-dedicated gym.
1RM
1 Rep Maximum
Maximum weight lifted for one rep. Used to set training loads.
Drop-in
Drop-in
Visiting another box for a single class.
04 / Getting Started
How to Get Started
01
Find a Box
Find a nearby CrossFit box in the drop-in map and book a free trial class.
02
Learn Basic Movements
Start with basics like squat, deadlift, and press. Complete an OnRamp/Fundamentals course first.
03
Start with Scaled
Don't be afraid to use the Scaled option at first. Safe, proper form comes first.
04
Record Your WODs
Recording each WOD result lets you see your progress. Use the FITTERS STUDIO log page.
05
Join the Community
Community is the heart of CrossFit. Train with others and challenge yourself in competitions.
05 / HYROX
What is HYROX?
HYROX는 2017년 독일에서 시작된 피트니스 레이싱 대회입니다. 1km 런 8회와 8개의 기능적 운동 스테이션으로 구성된 표준화된 레이스로, 전 세계 동일한 형식으로 진행됩니다. 누구나 참가 가능한 대중 피트니스 대회의 새로운 표준입니다.
Race Composition(Total ~10km)
1SkiErg1,000m
2Sled Push50m
3Sled Pull50m
4Burpee Broad Jump80m
5Rowing1,000m
6Farmers Carry200m
7Sandbag Lunges100m
8Wall Balls100 reps
* 1km Run between each station
HYROX OpenBeginner
Beginner category. Some movement weights can be adjusted
HYROX ProStandard
Standard weights. For competitive participants
HYROX EliteAdvanced
Advanced weights. For top-performing athletes
HYROX DoublesTeam
Team category with 2-person teams