Walking into a gym like ours for the first time can feel like learning a new language. Coaches and athletes throw around terms like AMRAP, EMOM, and RX like it’s second nature.
This guide breaks down the most common terminology and acronyms so you can walk in confident and ready to go. And remember…
- Give yourself some grace and time to learn.
- Take it one workout at a time.
- The coaches are here to help you!
- Your fellow athletes will help you too.
Common Workout Formats
- WOD (Workout of the Day)
The main workout programmed for that day. - AMRAP (As Many Rounds/Reps As Possible)
Complete as many rounds or reps as you can in a set time. - EMOM (Every Minute On the Minute)
Perform a set amount of work at the start of every minute. - For Time
Complete the workout as fast as possible. - Chipper
A workout with many movements, typically done once through. - Tabata
20 seconds of work, 10 seconds of rest, repeated 8 times (4 minutes total). - Intervals
Work followed by structured rest periods.
Specific to CFB
If you take class, you will have the opportunity to pick from one of two options: Strength or Fitness. After the warm up is complete, athletes will decide which option they prefer to do. Strength and Fitness start and finish together at the same time.
- Strength
This track is for those who want to purely focus on strength, which usually consists of one fundamental movement – back squat, deadlift, clean, snatch, bench press, overhead press…
- Fitness
This track is for those who would prefer a variety of movements rather than focusing on one specific movement as provided by the strength. The fitness track includes the same strength element but it is followed up with cardio and core work.
Performance & Scaling Terms
- RX (As Prescribed)
Completing the workout exactly as written. - Scaled
Modifying the workout to match your ability level. - PR (Personal Record)
Your best performance in a lift or workout. - 1RM (One Rep Max)
The maximum weight you can lift for one rep. - Benchmark Workout
Standardized workouts used to track progress. - Hero WOD
Workouts honoring fallen military or first responders—typically longer and more challenging. - Girls Workouts
Classic benchmark workouts like “Fran” or “Cindy.”
Strength & Lifting Terms
- Clean
Lift from the ground to the shoulders. - Snatch
Lift from the ground to overhead in one motion. - Deadlift (Demo Video)
Picking weight up from the ground to standing. - Front Squat (Demo Video)
Barbell held on the front of the shoulders while squatting. - Back Squat (Demo Video)
Barbell rests on the upper back while squatting. - Thruster
Front squat directly into an overhead press. - Push Press (Demo Video)
Dip and drive to press weight overhead. - Push Jerk (Demo Video)
Explosive overhead movements using leg drive.
Gymnastics & Bodyweight Terms
- Pull-Up / Chin-Up
Hanging from a bar and pulling your chin over it. - Toes-to-Bar (T2B)
Bringing your toes up to touch the pull-up bar. - Handstand Push-Up (HSPU)
Pressing your body up while upside down. - Muscle-Up
A pull-up transitioning into a dip (on rings or bar). - Double-Unders (DU)
Jump rope passes under your feet twice per jump. - Air Squat (Demo Video)
Bodyweight squat.
Equipment Terms
- BB (Barbell)
Standard lifting bar. - DB (Dumbbell)
Handheld weights. - KB (Kettlebell)
Ball-shaped weight with a handle. - Wall Ball
Medicine ball thrown to a target. - Row (Cal Row)
Calories completed on a rowing machine. - Bike / Ski Erg
Cardio machines measuring output (usually calories).
Programming & Class Terms
- “Come to the board!”
Explanation of the workout before starting. - Warm-Up
Prep work before the main workout. - Accessory Work
Extra exercises to build strength or fix weaknesses. - Cooldown / Mobility
Stretching and recovery work after class.
Final Thoughts
Once you understand the basics, you’ll feel more confident, move better, and get more out of every workout.
Most importantly—give yourself time to learn. Nobody walks in on day one knowing what everything means, and that’s completely normal. This is a process, and part of the fun is picking it up as you go.
At CFB, our coaches are there every step of the way. If you don’t understand something, just ask—we’re here to guide you, teach you, and make sure you feel comfortable and confident in every class.
And remember—everything can be scaled. You don’t need to know all the terms on day one. Just show up, work hard, and we’ll take care of the rest.
