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 take the time to go through this page. It contains many answers to the questions you might have about being a member. Knowing and understanding the information will greatly improve and maximize your experience.

Now that you now the rules and what do bring for the workout, let’s talk about that can make your break your success with our program.

  • YOUR COMMITMENT AND DEDICATION. Plain and simple. Our coaches and our community are here to help and support you, but if you don’t show up, nothing will change.
  • NUTRITION AND DIET. What you put in your body has EVERYTHING to do with how you look and feel. Coming to the gym and working out with us is only part of the equation.  Eating correctly has a big impact on how you feel, your performance in the gym, and the way that you think. If you want to know how to eat correctly, check out Zone Meal Plans or talk to any of our coaches.
  • DON’T OVER TRAIN. Over stressing your body by doing too much will have a very negative effect. It will tear down your muscles, joints, tendons and increase your cortisol level, which will have a huge impact on your overall health and weight loss. Listen to your body and REST.
  • LOG AND JOURNAL YOUR WORKOUTS. If you invest your time into what you are doing, log and track your workouts, and you will have much better success. To help you with this, register yourself on our blog and post your results. There is nothing better than being able to see your progress over time.


For questions and concerns, please call us or ask us in person at any time or use the following email addresses:  info@empirestatecrossfit.com

1. How often should I workout?

It really depends on the person. For beginners that are just starting to workout = 2-3 times a week. For more athletic person that is starting out Crossfit = 3-4 times a week. For experienced Crossfitters = 4-6 times a week. The most important thing is to listen to your body. If you feel great, you should come workout. If you feel great but a little too sore, do something active outside like hiking or just walking. If you feel worn down and tired, take a rest day or days. Always listen to your body.

2. Do I still need to go to another gym and do cardio or weights?

Definitely not. CrossFit combines all aspects of physical fitness including cardio and weight training.

3. I am out of shape and I can’t do anything intense.

First, the intensity is all relative to yourself and not anyone else. Second, as a beginner your goal isn’t to be super intense but to set a good routine of coming to the gym and working out. While you are doing this, you should also be learning as much as you can and really developing and understanding the correct techniques for each movement. Once you have been working out for few weeks, have a good routine, and understand the movements and can do it with the correct technique, your next goal is to start hitting the workouts as hard as YOU can.

4.I am a woman and I don’t want to get bulky and buff by lifting weight.

Don’t worry, you won’t. Most men lift weights everyday hours at a time trying to get buff. If it’s this hard for a man to get buff and bulky, it’s going to be a lot harder for a woman to get bulky.

5. Should I be taking any supplements?

If you are on a good healthy diet, you should be able to take in all the necessary vitamins and minerals that your body needs. If not, we recommend taking multivitamins. The only other supplement we recommend is Fish oil. Consult with your doctor regarding any deficiencies in your body.

6. I need help with my diet.

Great! We provide nutritional tips and consultation.

7. Do I need any equipment

CrossFit does not require you to have any of your own equipment, however we do suggest that you bring a few items to aid in a better experience.

Your own jump rope (Rogue  Fitness or RX Smart Gear)

Flat shoes for lifting (Nike Metcons, Reebok Nanos, No Bull, Olympic lifters etc.)

Towel to wipe down intra and post workout


  • WOD = Workout of the day
  • RX’d = Also known as Prescribed. This is the workout format/weight/reps that we are prescribing for the class. This RX version is set for the top level athletes. Anyone can scale down the workout as needed.
  • AMRAP = As many rounds/reps as possible
  • MetCon = Metabolic Conditioning workout
  • Hero WOD = CrossFit has many workouts that are named like Fran, Angie. There is a sub set of these that are named after fallen soldiers, PD, FD personals. These workouts are usually very challenging both physically and mentally.
  • Benchmark WOD = Every so often we will post a benchmark workout. Each benchmark WOD is repeated every few months and this will serve as a great report card of how your fitness is progressing. So don’t forget to log all your results on our blog.


A CrossFit Start Up Guide: Part 2