FAQ – Frequently asked questions

What is a WOD?

WOD stands for “Workout of the Day.” It is the name we use for the main workout during that day’s class.


What does Rx mean?

Rx refers to the prescribed WOD. If you perform a workout with the weights and movements as prescribed, you are performing the workout ‘Rx’.


What does RFT mean?

RFT = Rounds (or Repetitions) For Time.


What is an AMRAP?

AMRAP = As Many Rounds (or Reps) As Possible.


Does every class on one day do the same WOD?

Yes. Whether you attend the first class of the day or the last class of the day, everyone will be doing the same WOD.


What does “adjusting” mean?

‘’Adjust’’ or “Scale” means to adjust the workload, or modify the movements. Basically everybody that starts CrossFit will scale the weight and movements when they start. As they become more experienced, the weight and complexity of the movements will build up. It is of great importance to adjust the workouts until you feel completely comfortable with all the movements and the technique that it requires to do them correctly on a consistent basis. Your coach will assess the workout together with you and help you pick the right options.


What if I can’t do the workout as prescribed?

Only a small amount of our community completes every WOD as it is prescribed. Prescribed, or Rx, can certainly be a goal, but it should by no means be a point of stress for you. You do what you can do, and you don’t worry about anyone else.


What types of movements/exercises will I be doing?

In our basics class 1 you will learn the foundational functional movements such as the squat, hinging, pulling and pressing. Then you will learn how to perform bodyweight exercises and weight training. In our basics class 2 we will dive into olympic weightlifting: the clean & jerk and the snatch. We use kettlebells, barbells, dumbbells, gymnastic movements, olympic lifts, bands, sandbags, rings, rowers, medicine balls,, and more.

If you would like to know more about the essential movements in crossfit, go to the following link and have a look at the demonstration videos:


How often should I do CrossFit?

We program WODs from Monday till Saturday at CrossFit Vastberaden, on sunday we have our so called ‘catch-up day’ where you can pick one of the workouts you missed that week and would still like to do. We recommend coming in 2 to 3 training days a week, depending on how fast you recover after a training day. Once you get used to coming in regularly you find a routine and amount of training days that suits your work and social schedule.


Will CrossFit make me bulky?

In short, NO. Read this helpful article.


I want to know as much about CrossFit as I can, what should I do?

Crossfit has a website and youtube channel which are both filled with an enormous database of knowledge and fun facts. Go have a look!


What do all the tracks on the whiteboard mean?

Fitness / Performance

At crossfit vastberaden we offer 2 versions of every WOD: the Fitness version and the Performance version. The fitness track does exactly what the name inteals: it gets you fit! The performance track focusses more on higher skill movements, it teaches you the different more advanced movements also available in crossfit such as olympic weightlifting and more advanced gymnastics.


Want to boost your strength and overall improvement? Follow the structural programme! The structural track is our programming track that builds on that days WOD. It is aimed at getting you more balanced and strong!

Focused structural

The focused structural programma gives you a programme focussed on work on a specific skill or movement. Want to learn your first kipping or strict pull up? Go for it!

Aerobic capacity 

The aerobic capacity track offers you the chance to work on your conditioning. We offer 2 different aerobic workouts every week, and take 5 to 30 minutes.


After every WOD we do a classical cooldown, stretching and rolling out the muscles. This part of the workout is obligated because it improves your mobility, flexibility and helps avoid injuries in the long term.


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