United Barbell

Getting Started

New to CrossFit

CrossFit is a fitness regimen like no other, incorporating aspects of gymnastics, weightlifting, metabolic conditioning and bodyweight exercises performed at high intensity over short duration. We take you away from using machines and turn you into one. Our workouts are developed to be adaptable and scalable to all fitness levels. No matter who you are, no matter what your current fitness level, CrossFit will help you reach the next level, or even jump a few.

Friendships, community and fun are integral to a sustainable fitness program. Our cooperative and competitive class environment provides motivation and camaraderie, keeping you involved and improving.

Limited Experience

We recommend that newcomers start with a set of personal training sessions. Once you are familiar enough with the foundational movements of CrossFit, we'll move you in to our All Levels class. You're also welcome to drop by and watch one of our classes - we'd love to meet you! If you're unsure, please call us to discuss your experience level.

Experienced CrossFitter

Whether you're passing through San Francisco, or looking to make a home at United Barbell, we welcome experienced CrossFitters. If you are already proficient, you may drop in to any All Levels class.

About CrossFit

“CrossFit is a strength and conditioning fitness methodology that promotes broad and general overall physical fitness. CrossFit combines weightlifting, sprinting, and gymnastics.

Proficiency is required in each of ten fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.

CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over long distances, using powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises.

CrossFit is used in nearly 1,700 gyms worldwide and by many fire departments, law enforcement agencies and military organizations including the Canadian Forces, the United States Marine Corps, and the Royal Danish Life Guards.”

from Wikipedia

Is CrossFit right for you?

It's easy to feel intimidated by CrossFit if you've never been big into fitness, but the truth is, CrossFit is for everyone.

People of all fitness levels

Every workout can be scaled to meet the needs of everybody in the class, no matter if you haven't been to a gym since gym class, or if you're a professional athlete. We challenge you at whatever level you're on.

People who want fun in their workout

One of the fundamental concepts of CrossFit is constant variation in movements. The routine is no routine; you will not be bored.

People who have limited time

You don't need to spend 2 hours at the gym to get great results. Our classes are 45 minutes to an hour long, short enough to fit into the busiest schedules.

People who want to look and feel strong

A byproduct of a CrossFit workout is that you feel like a superhero for the rest of the day. With perseverance and dedication, you start looking like one.

People who want a community

Our group classes are different than those you might find at a normal gym. Instead of exercising beside people who never know your name, we introduce ourselves, talk about our goals, cheer each other on, and develop friendships.

The CrossFit Cheat Sheet

This section will help you understand some of the jargon you'll hear in the gym and see on our site:

The Workouts

WOD: Workout of the Day

The WOD is written on the board in our gym as the workout to be done in class that day. On our website the WOD is the suggested workout for an athlete who is not able to make it into United Barbell that day.

AMRAP: As Many Rounds As Possible

This is a workout format where you have a specific amount of time to do as much work as possible as described in the workout.

Tabata

This is a workout format where you perform 20 seconds of work followed by 10 seconds of rest. A typical Tabata set has 8 rounds.

RX

If you complete a workout RX, that means you did it exactly as prescribed, with full range of motion and did not scale exercises.

Girls

These are named benchmark workouts that exist throughout the global CrossFit community. Don't underestimate the girls - they are tougher than they look.

Heroes

These are the other benchmark workouts. They are named after fallen military personnel, law enforcement officers, and other CrossFitters who have fallen in the line of duty. These workouts tend to be unusually long and hard.

The Facility

The Box

A box is a term for a CrossFit facility.

The Board

The board is the whiteboard where the WOD is written.

GHD: Glute-Hamstring Developer

This is a piece of equipment used for back extensions, hip extensions, and an advanced kind of sit up.

The Experience

Goat

Your least favorite exercise. Everyone has one.

PR

A PR is a personal record. When you have lifted more weight for a lift, done more rounds in an AMRAP, or have a faster time, or any other form of a new personal best. At the end of the day, you are only competing with yourself, and a PR is an achievement to be proud of.

Learn more about CrossFit

There is a huge amount of information about CrossFit on the internet. You'll find video demonstrations on YouTube, personal blogs detailing fitness gains, hundreds of thousands of photos, and that's outside of CrossFit's own websites.

We'll point you to a few great places to start, but researching CrossFit is a great way to lose a couple of hours. Be warned!