CrossFit is a constantly varied, functional training programme at relatively high intensity that combines gymnastics movements, weightlifting and cardiovascular conditioning. It's practised in more than 150 countries, has millions of participants around the world, and keeps growing because it works.
But what does this mean in practice? What really happens in a CrossFit class? And why do so many people who could never stick to a training routine find in CrossFit the consistency they'd always been looking for?
What is CrossFit in practice?
CrossFit is based on three core principles:
Functional movements
CrossFit exercises replicate the human body's natural movement patterns: squatting, pushing, pulling, lifting, running, jumping. They're movements you use every day, done with technique and progression.
Constant variation
No two classes are ever the same. The workout of the day, called the WOD (Workout of the Day), changes every session. That keeps your body constantly adapting and gets rid of the monotony that makes so many people give up on the gym.
Relative intensity
Intensity in CrossFit is always relative to the person training. A beginner and an advanced athlete can be in the same class, each at their own intensity, with their own scaling and at their own pace. The coach makes sure everyone works at the right level for them.
How is a CrossFit class structured?
Each class lasts 60 minutes and has a clear structure:
Warm-up
The first 10 to 15 minutes are spent activating the body: joint mobility, coordination work and specific preparation for the day's movements. It's always led by the coach.
Technique or strength component
The central part of the class focuses on learning or refining a technical movement, or on structured strength work. This is where the foundations are built: technique first, intensity second.
WOD: Workout of the Day
The heart of the class. A workout with a set time, a clear goal and an intensity adapted to each person. It can last between 8 and 25 minutes and combine different movements and disciplines.
Cool down
Stretching, mobility and recovery. It is also a community moment: sharing the effort, celebrating results and chatting with other members.
What exercises do you do in CrossFit?
CrossFit combines three movement domains:
Gymnastics
Pull-ups, push-ups, handstands, rope climbs, box jumps, double unders. Movements that build relative strength, coordination and body control.
Weightlifting
Deadlift, squat, clean, snatch, overhead press. Lifts that build strength, power and movement technique under load.
Cardiovascular conditioning
Running, rowing, ski erg, assault bike, skipping. Aerobic work that builds endurance and cardiovascular capacity. Many of our members combine CrossFit with HYROX training for exactly that reason: the two complement each other really well.
Is CrossFit for everyone?
Yes, when properly coached. This is one of CrossFit's greatest advantages: adaptability. Any exercise can be scaled to each person's level, whatever their fitness, age or experience.
At Revolution Fitness we have members over 60 who had never set foot in a gym, young athletes preparing for competitions and parents who train alongside their children. The common denominator is always the same: everyone progresses.
Is CrossFit for everyone?
Yes, when properly coached. This is one of CrossFit's greatest advantages: adaptability. Any exercise can be scaled to each person's level, whatever their fitness, age or experience.
At Revolution Fitness we have members over 60 who had never set foot in a gym, young athletes preparing for competitions and parents who train alongside their children. We also have a dedicated CrossFit Kids programme in Figueira da Foz for children and teenagers aged 5 to 16. The common denominator is always the same: everyone progresses.
Why CrossFit works when other methods have failed?
There are three main reasons why CrossFit has a much higher adherence rate than most training methods:
The community
Training in a group with people who know you by name, who push you when you're running out of breath and who celebrate your results as if they were their own is very different from training alone in a machine room. We wrote a full article on why training in a community changes everything, it's worth a read.
Variety
You never know the workout before you get to the gym. That creates anticipation and curiosity that keep you motivated over time, something repetitive training rarely manages.
The coaching
In every class there's a coach who knows your level, corrects your technique and adapts the movements to how you are that day. You're not a number, you're a person with specific goals and a unique starting point.
What CrossFit at Revolution Fitness, Figueira da Foz, is all about
At Revolution Fitness, CrossFit is programmed by Head Coach Luís Sá Bastardo, who holds the CrossFit Level 3 certification, the most advanced level from CrossFit Inc. and one of the rarest in Portugal. That ensures every session is structured with technical rigour, real progression and a focus on members' longevity.
You have more than 40 CrossFit classes a week to choose from, spread from 06h30 to 19h40, Monday to Friday. Check the full class timetable to pick the time that best fits your routine. The space has more than 700 m² of training area with all the equipment you need and direct access outside for running.
Want to know how much it costs? Check out our prices and plans.
The first class is free and with no strings attached. Book your session at revolutionfitness.pt, call 936 154 598 or send an email to geral@revolutionfitness.pt.
You'll find us at Pavilhão Hélio Cardoso, Rua Prof. Joaquim Augusto Silva, Figueira da Foz.
If, once you understand the method, you're still worried you're not at the level, read whether CrossFit really is for everyone: it explains what changes from person to person in a class, and what stays the same.
And what about when it's a child training? We've gathered the positions of the American College of Sports Medicine and the American Academy of Pediatrics in CrossFit Kids and growth: what the science says.
If you now want to go from the method to the movements, we have the list of what's actually done in each class: CrossFit exercises, family by family, with the whiteboard abbreviations explained.
