What is CrossFit?

“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.” From Crossfit HQ

What is a WOD?

The WOD is the workout of the day. It will be posted on the website every night and written on the board every morning.

OK so I’ve seen the WOD, but it has all these acronyms in it, what do they mean?

See the acronym list at the end of the FAQ for a list of the most commonly used ones

Do you sell t-shirts?

Of course. Come on down to the Box and get some!

Why are the prices not listed? Are you that expensive?

We are not an open gym, so our prices will not be cheap. Besides, we do not compete on price. We compete ONLY on quality. The quality is that of elite sports and conditioning coaching, though we are much more affordable since we teach groups. If you don’t care about quality or results, then go to Planet Fitness.

On your first day, we will simply hand you the price sheet, after the workout. That’s it. We have better things to do than hold you in an office and badger you about our value, cost, and what you get. If you can’t see it or want it, that’s fine. Don’t waste our time and we won’t waste yours.


Do you have a shower?

Shower? We have three of them!

How big is your gym?

5700 square feet.

We have plenty of CrossFit equipment for many people getting a hell of a workout at the same time: bumpers, rings, Concept 2 rowers, ropes, Dynamax balls, pull-up space, mats, jump ropes, squat racks and more.

I'd like to join CFR what are your memberships?

You should call (845-680-6688) or email us and set up a time to come in and talk about the available options and which will work best for you.

Do you take credit cards, cash, and personal checks?

Yes, we accept them all except AMEX, however, checks and cash are the least preferred since they require a trip to the bank!

Can I have a receipt?

Yes. We can definitely email you one.


Do I need experience or some minimum level of fitness?

No. Our workouts and exercises can be modified for any level.

I am afraid I will get too big and bulky?

In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass). Read this helpful article written by a woman who is not bulky.

Can I really get a good workout in 30 minutes?

Yes, this is absolutely what we strongly believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. But the truth is, the longer the effort the lower our intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints. CrossFit Rockland does go beyond 30 min on occasion, but the majority of our workouts are shorter in duration. If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.

Can I just come to CFR and work out on my own?

No. We are more like a dojo than your typical commercial gym. We offer classes, workshops and small group sessions, where people work out under supervision of a trainer, as it yields better, safer, and quicker results than using the facility without guidance.

Will I get abs?

With diligent hard work and proper eating – yes. The CFR crew will not only help you with training, but we’ll also set you on the right path in your battle with the fork and knife. The Paleo diet is our diet of choice.

Paleo in a nutshell: eat lots of real meat (includes poultry, fish, eggs, and seafood), and add in healthy fats like avocados, olive oil, and nuts/seeds. Add any veggies (if you want), except potato and corn. Add some fruit (if you want) after your workout. That’s it.

Want less strict? Add some dairy.

No wheat, corn, rice, oats, beans. No junk. No sugar.

I can't do the weight/movement for the workout as it's written, what should I do??

Everything is scalable to your fitness level. Your trainer will help you figure out what scaling is appropriate for you.

What do the CrossFit acronyms and abbreviations stand for?

  • AMRAP: As Many Reps (sometimes Rounds)as Possible
  • ATG: Ass to Grass
  • BP: Bench press
  • BS: Back squat
  • BW (or BWT): Body weight
  • CLN: Clean
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DL: Deadlift
  • FS: Front squat
  • GHD Situp: Situp done on the GHD bench.
  • GPP: General physical preparedness, aka “fitness.”
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • HSQ: Hang squat (clean or snatch). Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
  • KB: Kettlebell
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
  • OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
  • PC: Power clean
  • Pd: Pood, weight measure for kettlebells
  • PJ: Push jerk
  • PP: Push press
  • PR: Personal record
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Rep: Repetition. One performance of an exercise.
  • Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
  • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
  • SJ: Split Jerk
  • SP: Shoulder Press
  • SPP: Specific physical preparednesss, aka skill training.
  • SN: Snatch
  • SQ: Squat
  • Subbed also Sx’d: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups. Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
  • TGU: Turkish get-up (See exercise section)
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WOD: Workout of the day 

OK now I've seen the WOD and know the acronyms but what is a 21-15-9 mean?

The first round is 21 reps, the second is 15 reps and the third is 9 reps.