Welcome to the family!
We congratulate you on your commitment to improving your fitness, your
health, and your life. As a new member of Empire State CrossFit, please tae the time and go
through this pacage. !t contains almost all the answer to the "uestions you might have about
being a member. #nowing and understanding the information will greatly improve and ma$imi%e
your e$perience.
We send out a monthly email newsletter. !t will contain any schedule changes, upcoming
events, and other important information regarding the gym and your membership. &ou
can sign up for it by going here' ESCF()*+,- or ESCF(.A+C-/*),
&ou can see what the worout is on our website every day at
[Link]
0on1t forget to blog your results! +egister here for the website' 2log +egistration
HOUSE RULES
2e Social' !ntroduce yourself3 shae hands with strangers and friends. 4ost to the blog.
Attend social events.
2e -umble' 5ive it your all, but don1t tae yourself or the W*0 too seriously.
2e 4ositive' Celebrate your achievements and those of others.
2e +espectful' +espect the e"uipment and the space3 clean up after yourself. +espect
the Coaches3 show up on time and listen.
EQUIPMENT NEEDED
CrossFit does not re"uire for you to have your own e"uipment for class but it1s nice to have the
following on your own. We suggest that you fill a gym bag with the following things.
)oteboo to eep trac of your worouts
)ice 6ump rope 7Chec out +$Smart5ear8
Flat shoes for weight lifting 7vans, converse, etc.8
,owel to wipe down after a worout
4air of sweats or long socs to protect your shins from certain e$ercises 70eadlift,
*lympic lifting, rope climbs, etc.8
)ow that you now the rules and what do bring for the worout, let1s tal about what can mae or
brea your success with our program.
YOUR COMMITMENT AND DEDICATION. 4lain and simple. *ur coaches and our
community are here to help and support you, but if you don1t show up, nothing will
change.
NUTRITION AND DIET. What you put in your body has E9E+&,-!)5 to do with how
you loo and feel. Coming to the gym and woring out with us is only part of the e"uation.
Eating correctly has a big impact on how you feel, your performance in the gym, and the
way that you thin. !f you want to now how to eat correctly, clic on :one /eal 4lans or
tal to any of our coaches.
DONT OVERTRAIN. *verstressing your body by doing too much will have a very
negative effect. !t will tear down your muscles, 6oints, tendons and increase your cortisol
level, which will have a huge impact on your overall health and weight loss. .isten to your
body and +ES,.
LOG AND JOURNAL YOUR WORKOUTS. !f you invest your time into what you are
doing, log and trac your worouts, and you will have much better success. ,o help you
with this, register yourself on our blog and post your results. ,here1s nothing better than
being able to see your progress over time.
PARTICIPATE IN THE COMMUNITY EVENTS. We have a lot of different events and
worshops every month to provide our members with a variety of fun and different things
to learn and do. ,ae advantage of all the things that we offer and do as a group and
you1ll find not only a great community but also good friends and family. While you are at
it, 6oin our Faceboo page.
As you start out, we suggest the following plan especially if you are not used to physical activity.
Start out slow, chec your ego at the door and be accountable for your body and your
health.
.isten to your Coaches! &our safety is our primary concern so if we feel that you are not
doing something correctly3 we will scale it down for you. Again, please eep your ego out
of the room and listen to your coach.
&our ob6ective in the first few wees is to eep coming bac. 0on1t ill yourself in one
worout and be too sore to come bac for a month. 5o easy in the beginning. 2uild a
consistent schedule for yourself to come to the gym
0on1t worry about your time;score. &our goal when doing the worouts in the beginning is
to first perform all the movements correctly and safely. &our second goal is to +< it. +<
means doing the W*0 as prescribed without modifying;scaling it. !f you are doing
6umping pull(ups, or doing push(ups on your nees, using lighter weight, etc., don1t worry
about how fast you do the worout. Worry about doing full range of motion, challenging
yourself every time to use more weight, etc. &our goal should be to wor up to doing the
W*0s +<ed. *nce there, go cra%y and try to get on the leader board!
0on1t cheat! Always use full range of motion and achieve to do the correct form and
movement. 0on1t count a rep if you didn1t earn it. )o one is going to loo at you in a bad
way if you are slow but they will if you cheat to try to get a better score or time
Almost everything you need is on our website. 4lease tae some time to go through and
familiari%e yourself with the entire site.
QUESTIONS
For "uestions and concerns, please call us or as us in person at anytime or use the following
email address.
5eneral "uestions = empirestatecrossfit>[Link]
F.A.Q. Freque!"# A$%e& Que$!'($
?. H() (*!e $+(u"& I )(r%(u!, !t really depends on the person. For beginners that are 6ust
starting to worout = @ to A times a wee. For more athletic person that is starting out Crossfit = A
to B times a wee. For e$perienced Crossfitter, B(C times a wee. ,he most important thing is to
listen to your body. !f you feel great, you should come worout. !f you feel great but a little too
sore, do something active outside lie hiing or 6ust waling. !f you feel worn down and tired,
tae a rest day or days. Always listen to your body.
@. D( I $!'"" ee& !( -( !( .(!+er -#/ .& &( 0.r&'( (r )e'-+!, 0efinitely not. CrossFit
combines all aspects of physical fitness including cardio and weight training.
A. I ./ (u! (* $+.1e .& I 0.! &( .#!+'- !+.! '!e$e. First the intensity is all relative to
yourself and not anyone else. Second, as a beginner your goal isn1t to be super intense but to
set a good routine of coming to the gym and woring out. While you are doing this, you should
also be learning as much as you can and really developing and understanding the correct
techni"ues for each movement. *nce you have been woring out for few wees, have a good
routine, and understand the movements and can do it with the correct techni"ue, your ne$t goal is
to start hitting the worouts as hard as &*D can.
B. I ./ . )(/. .& I &(! ).! !( -e! 2u"%# .& 2u** 2# "'*!'- )e'-+!. 0on1t worry, you
won1t. /ost men lift weights everyday hours at a time trying to get buff. !f it1s this hard for a man
to get buff and buly, it1s going to be a lot harder for a woman too.
E. S+(u"& I 2e !.%'- .# $u11"e/e!$F !f you are on a good health diet, you should be able to
tae in all the necessary vitamins and minerals that your body needs. !f not, we recommend
taing multi(vitamins. *nly other supplement we recommend is Fish oil. Consult with your doctor
regarding any deficiencies in your body.
C. I ee& +e"1 )'!+ /# &'e!! = 5reat! We can help you! &ou can learn yourself by checing out
our nutrition page at We also provide nutritional consultation meetings including body assessment
7measurements, weight, pictures8. We also have nutrition challenges every few months.
TERMINOLOGY
WOD = Worout of the day
R3D = Also nown as GprescribedH. ,his is the worout format ; weight ; reps that we are
prescribing for the class. ,his +< version is set for the top(level athletes. Anyone can
scale down the worout as needs it
AMRAP = As many round;reps as possible
Me!C(' /etabolic Conditioning worout
Her($ WOD = CrossFit has many worouts that are GnamedH lie GFranH, GAngieH, etc.
,here is a sub set of these that are named after fallen soldiers, 40, F0 personals. ,hese
worouts are usually very challenging both physically and mentally
4e0+/.r% WOD = every so often we will post a G2enchmar woroutH. Each
2enchmar W*0 is repeated every few months and this will serve as a great report card
of how your fitness is progressing. So don1t forget to log all your results on our blog.