• For those of you who have heard of CrossFit or seen it on television, you may feel that you are up for the challenge, while others will feel that CrossFit is too demanding for them. CrossFit is not just for the elite athletes – it is for everyone, including children, grandparents, and those self-proclaimed couch potatoes.
  • Our classes are based upon the CrossFit program originally developed by Coach Greg Glassman, who spent years coaching people of all different fitness levels.
  • CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, running) executed at high intensity. At CFNQ, you will not find any machines – instead, you will find barbells, kettlebells, medicine balls, sleds, and tons of open space for running, jumping, climbing, lifting, and throwing. Our fitness programming aims to improve your capacity in ten recognized fitness domains: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. The workouts themselves are completely scalable, which means that a new participant and a CrossFit veteran can complete the same workout with changes in load and intensity.
  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Regularly learn and play new sports.
  • WOD: Workout of the Day
  • Hero WODs: CrossFit has created some of the most intense workouts designed to honor heroes who died in the line of duty. The idea behind these WODs is to focus on the work that you can do (scale where necessary) and think of the hero who gave his life for our freedom. Honor these heroes with your best effort.
  • The Girls: Many have asked, “Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best: “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female’s name. Workouts are just like storms, they wreak havoc on towns.”
  • PR: Personal record. This means when you beat your previous record, either in terms of the amount of weight you move, how many rounds/reps you complete or the time in which you finish the WOD.
  • Rx: Performing the workout as it is written, or prescribed or recommended (ex. 95/65 means 95lbs is recommended for guys and 65lbs for girls). This does NOT mean you should do this weight. Do what you can and work up to being able to do the Rx weight and movements.
  • AMRAP: As many rounds as possible
  • DU/SU: Double under with a jump rope / single unders
  • EMOM: Every minute on the minute
  • HSPU: Hand stand push- ups
  • KTB: Kettle bell swings
  • K2E: Knees to elbows
  • Tabata: 8 rounds, 20 seconds of work followed by 10 seconds of rest
  • T2B: Toes to bar
  • OHS: Overhead squat
Our Locations

1011 Mansell Rd Suite F Roswell, GA 30076

Contact Us
  • noquarter@crossfitnoquarter.com
  • (678)-744-4348
CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Journal: The Performance-Based Lifestyle Resource
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