Everything You Need to Know About CrossFit Carrboro

Many CrossFit gyms start from very humble beginnings, and the CrossFit Carrboro story is no different. Several years ago, our founder, Christophir “Smitty” Smith, started CrossFit Carrboro in his garage with only a few pieces of equipment. As it grew, he needed to find more space found the “room” that is now home to CrossFit Carrboro. Thanks to his passion for functional fitness, and additional leadership by Kendra Knowles Nowell for several years, CrossFit Carrboro continues to thrive as one of the most unique and close-knit CrossFit communities in the Triangle.

Whether you are researching your own journey into CrossFit or are looking to join our amazing group of athletes, we’ve provided some information below to get you started.

We encourage you to stop by and visit us because we are confident that you won’t find a more dynamic, energetic, and close-knit community of CrossFit athletes anywhere in the Triangle. As you learn, please contact us at any time, take advantage of a free 1-week trial, or better yet, join us as a member. We’d love to have you.

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The best definition of CrossFit comes straight from the source (https://www.crossfit.com/what-is-crossfit). If you’re interested in CrossFit, we highly recommend reading it. Here are a few critical components from that overview to get you started:

  • CrossFit is a fitness regimen developed by Greg Glassman and focuses on constantly varied functional movements performed at high intensity.
  • CrossFit workouts reflect the best aspects of gymnastics, weightlifting, running, rowing and more and by employing a constantly varied approach to training, functional movements and intensity, athletes derive dramatic gains in fitness.
  • Community is a key component of why CrossFit is so effective.
  • CrossFit is driven by data, using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance.
  • CrossFit forges a broad, general and inclusive fitness supported by measurable, observable and repeatable results.
  • CrossFit 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.

You’re here because you want to change your life and believe you have the power to do so. All you need is the right coaching. Everything we do is based on this premise.

CrossFit Carrboro is fundamentally different because we surround you with a supportive community that is simply unmatched in the Triangle. Our members (called “athletes” in the CrossFit community) spend nearly as much time together outside the gym as they do working out. We support one another, encourage one another, and together, we make a difference in each others’ lives. Regardless of your athletic ability, you will thrive in our community as long as you check ego at the door and walk into the box with an open mind and supportive mindset.

CrossFit Carrboro’s location is also unique in that our memberships offer more than “just” CrossFit. You can learn more about our location here. We strive to give you the complete CrossFit experience at the best price in the area without any sacrifices to quality of coaching or facilities. We provide free child care for most classes, showers, lockers, saunas, and dressing rooms. All of our members not only get 24/7 access to CrossFit Carrboro, but also get full membership benefits for all O2 Fitness Clubs throughout North Carolina.

Every one of our members started where you are now. They didn’t know much (if anything) about CrossFit. You will follow the same journey they did.

You can start with a free, 1-week trial, where you can stop in, talk to our coaches, and join in some of our workouts. Immersing yourself in the culture of a workout, learning from our coaches, and sweating side-by-side with your fellow CrossFit athletes will go a long way toward showing that you can do CrossFit.

Once you’re hooked, you’ll start with our Foundations course: a series of 9 personal coaching sessions where you’ll learn all of the fundamental CrossFit movements. Throughout the series, our coaches will  evaluate your progress until they feel that you are ready to start joining our daily WODs (Workout of the Day). This series of classes is essential for learning the appropriate—and safe—techniques for the most critical CrossFit movements.

From there, the journey is up to you. You’ll start pushing yourself and your supportive community of CFC members will push you as well.

We offer a wide range of options for our daily workouts, which are called WODs (Workout of the Day). Every WOD is a full hour in length, and a certified CrossFit coach is present to start out with stretching, mobility, and warm up routines to get you ready for the “meat” of the session. Most WODs are then broken up into two parts.

The Strength portion generally consists of focused weightlifting—such as Power Cleans, Snatches, or Squats—where you’ll focus for 15-30 minutes to improve your technique, advance your maximum output, or focus on fundamentals.

The Metcon (short for Metabolic Conditioning), is where you’ll really hit the gas pedal. Metons vary widely—sometimes, you’ll have a prescribed series of movements and a number repetitions that you need to do continuously over a set amount of time. For example, a series of 5 pull-ups, 10 push-ups, and 15 air squats, repeating the cycle for 20 minutes, and your score is the total number of rounds you completed. Other times, you may have to complete a prescribed number of rounds or repetitions of a series of movements and your score is the time it took to complete those rounds and reps.

We say “generally” because one of the fundamental tenants of CrossFit is that it is based on the “unknown and the unknowable”. That means that things can (and do) change. As you evolve as a CrossFit athlete, your ability to adjust and perform will get better and better. And because every WOD is different we guarantee that you’ll never get bored, you’ll never do the same thing two days in a row, and you will constantly evolve your skills, your maximum weights, and your overall mental and physical capacity.

Want to see some examples? Check out our WODs page where we post each day’s workout details.

As long as you can you can find your way to CrossFit Carrboro, that’s about it. One of the best things about CrossFit is the fact that anyone can do it, regardless of age, gender, or athletic background.

CrossFit Carrboro athletes (that’s what our members are called) are all regular people, many of whom had never touched a barbell, done a real pull-up, or of the other movements that they do day in and day out now that they’ve worked their way through the program.

You’ll have a CrossFit Certified coach at every single WOD you attend. Your coach’s goal is to ensure your safety and your achievement. Every movement we do has a “scaling option” and your coach will help you find the right one for you, based on that day’s WOD. For example, if you can’t do a pull-up, you can try a jumping pull-up (jumping from the floor or a plate to get your chin over the bar). Can’t do a jumping pull-up? Then you can try ring rows. Every single movement in CrossFit has scaling options.

Over time, as you join us for more WODs, receive more individualized coaching, and your technique improves, you’ll find yourself moving ever-closer to the “Rx” (prescribed) version of the movement, and our athletes celebrate those achievements with each other on a daily basis.