What is CrossFit? An honest explanation for anyone thinking about it

CrossFit is a way of training that combines strength, conditioning and gymnastics. You do movements you also need in everyday life: lifting, pushing, pulling, squatting and jumping. The workout changes every day, and you train at an intensity that suits you. You do it in a group class with a coach, in a gym that's called a box.

Sounds tough? I get it. But you don't need to be fit to start. Every exercise is adjusted to your level. I'm Jeroen, owner of CrossFit Zeeburg in Amsterdam East. Below I'll explain how a class works, which movements you'll do, and who it's for and who it isn't for. I'll also give you a straight answer to two questions you might have: is it dangerous, and isn't it a bit of a cult?

Updated: 2026-11-04

CrossFit in one sentence

CrossFit describes itself like this: constantly varied, functional movements, at an intensity that suits you. That still sounds a bit vague. So let's take it word by word.

Functional: movements you also do outside the gym. A squat is getting up from a chair. A deadlift is lifting something heavy off the floor safely. A press overhead is putting your suitcase in the overhead locker.
Varied: the exercises, the number of repetitions, the weight and the length of the workout all change. No two days are exactly the same. That way your body doesn't get stuck doing one single trick.
An intensity that suits you: you work hard, but it's your version of hard. A beginner and someone who's trained for years do the same workout. Just with a different weight or an easier version.

The goal is to get fit in a broad way. Not just strong and not just good stamina. Flexibility, balance, coordination and speed count too. So CrossFit deliberately doesn't specialise. It won't make you the fastest marathon runner, but it will make you someone who can do a lot of things well.

CrossFit is also a brand. Gyms that are allowed to use the name are called affiliates. They're independent businesses, not a chain. There are more than 9,000 of them worldwide. We're one of them: our first workout was in 2016, and in 2026 we celebrated ten years.

What a class looks like: warm-up, strength, WOD

A CrossFit class nearly always follows the same rhythm. With us, a class lasts an hour. You walk in, the workout is ready and a coach leads the class. You don't need to write your own programme or figure out which weight to pick.

Part	What you do
Warm-up	Get your body warm and practise today's movements slowly.
Skill or strength	Get better at one movement or make it heavier. For example squatting, or working step by step towards your first pull-up. The coach watches and corrects you.
WOD	The workout of the day. Short and intense, together with the group. This is where you really get to work.
Cool-down	Catch your breath and do a bit of stretching.

WOD stands for Workout of the Day. In the box you'll hear a few more words that sound odd at first. Here's what they mean, so you won't be left guessing.

Word	What it means
Box	A CrossFit gym. Usually an open space with barbells, weights, kettlebells, racks and rings.
AMRAP	As many rounds as possible: as many rounds as you can in a set time.
For Time	Finish a fixed amount of work as fast as you can.
EMOM	Every minute on the minute: at the start of each minute you do a small block of work, then rest for the rest of that minute.
Scaling	Adjusting an exercise to your level: less weight, fewer repetitions or an easier version.
Rx	The workout exactly as written, without changes. You don't have to, but you can.

My advice for your first few weeks: leave your ego at home. A light weight with good technique gets you further than a heavy weight with a rounded back.

The movements: strength, conditioning, gymnastics

CrossFit mixes three types of movement. One class often has a bit of all three. That mix is exactly what keeps it interesting.

Strength: squats, deadlifts, presses and Olympic lifts (the clean and the snatch, where you lift a barbell from the floor to your shoulders or overhead). With a barbell, dumbbells or kettlebells.
Gymnastics: bodyweight exercises such as push-ups, pull-ups, dips, handstands and rope climbs. This is where you build body control and mobility.
Conditioning: rowing, cycling, running and skipping. This is where you build your stamina.

Can't do a pull-up yet? Then you use a resistance band, or you pull yourself up on the rings with your feet on the floor. Can't squat deep yet? Then you squat down to a box. That's how you build up step by step to the full movement.

Want to know more about the lifting side? Read what strength training is and why everyone needs it.

At our box the regular WOD class is the foundation. We also have classes with their own focus: CrossFit 60+, Hybrid Endurance, Weightlifting, StrongLifts and Gymnastics. There are classes every day, between 07:00 and 21:00. Check the schedule to see what's on when.

Who CrossFit is for (and who it isn't for)

CrossFit is for anyone who wants to get stronger and fitter and would rather not do it alone. You don't need to be fit to start. You do need to be willing to train. It's a good fit if you recognise yourself in this:

You've started exercising before, but couldn't keep it up on your own.
You walk around a gym and honestly don't know what to do.
You want strength and conditioning in one workout, without having to plan it yourself.
You like having a coach watching and being missed when you don't show up.
You want to stay strong for everything you do day to day, now and later. That's also why we have a separate CrossFit 60+ class.

To be fair, it doesn't suit everyone. It's less of a fit if:

You want to focus completely on one sport, like a marathon. Then a plan for exactly that sport will serve you better. CrossFit works well alongside it, though.
You'd rather train completely alone, with your own music and your own plan.
You want a coach's full attention just for you. Then personal training is a better match. We offer that too.

Myths: dangerous, only for fit people, a cult

Is CrossFit dangerous? Honest answer: in any sport where you lift, jump and work hard, you can get injured. I'm not going to pretend otherwise. What you can control is how you build up. Things mostly go wrong when people want to go too heavy too soon.

That's why technique always comes before speed and weight in CrossFit. It's CrossFit's own basic rule, and it's how we work too. You learn a movement light and well first. Only then do you add weight. And you decide how hard you go, not the clock and not the person next to you.

Got an injury or pain, are you pregnant or on medication? If in doubt, check with your doctor or physio first. The coach will adapt the exercises to that. We don't take over the role of your doctor or physio.

Do you need to get fit first? No. That's probably the biggest misconception of all. Every workout is scaled. Not pointlessly easy, but suitable and safe. If you're new, the workout is mostly technique practice for you. You get fit by training, not before it.

Is it a cult? People who do CrossFit do like talking about it. Fair enough. That's mostly because you train with the same people, get to know each other and cheer each other on. And training together is exactly what makes it easier to keep going. But nothing's compulsory. You don't have to enter competitions and nobody's going to put you on a diet.

CrossFit, a regular gym or HYROX: what's the difference?

At a regular gym you usually train alone, with a plan or with whatever you come up with yourself. That's often cheaper, and for some people it works fine. With CrossFit the workout is ready for you, there's a coach in every class and you train with a group. So you're paying more for coaching and for a fixed spot in your week.

HYROX is something else again. It's a fitness race where running and exercises alternate. CrossFit is a way of training; HYROX is a race you can train for. Our Hybrid Endurance classes prepare you really well for a HYROX event. Read more about the race in what is HYROX.

How to start at CrossFit Zeeburg

We're at Cruquiusweg 96F in Amsterdam East. You can start in two ways:

Two weeks of unlimited training (€45): you join the regular classes for two weeks and find out for yourself if it suits you. See how the two weeks work.
Your Strong Start (€99): 28 days of guided starting, with three sessions a week. You build a routine and don't have to figure anything out yourself.

After that you choose a membership, from twice a week to unlimited. See all prices for the amounts per contract term.

So how often should you go? My advice: start with two or three times a week. That gives you enough time to recover while still building a routine. Once a week is better than nothing, but progress will be slow. And the most important thing: just show up, also in the weeks when life gets busy.

28-Day Strong Start

Know what CrossFit is now? Turn it into a routine that sticks.

With Your Strong Start you learn the movements step by step, with a coach watching in every class. You just show up, we take care of the rest. That's how you go from reading about CrossFit to actually doing it.

12 coached CrossFit sessions in 4 weeks, around 3 a week
A personal starting assessment plus scalable Fit Test as your baseline
A midway check, so one busy week doesn't break your rhythm
Final assessment and repeat Fit Test: you see what changed

4.9 out of 5 on Google · 153 reviews

Short excerpts from public Google reviews.

€99 one-off · 12 sessions · personal guidance · no membership

Start your Strong Start

No experience needed. No programmes to figure out. No subscription quietly running on.

Frequently asked questions

How much does CrossFit cost per month?

We charge per 4 weeks. Twice a week costs €96 to €106 per 4 weeks, depending on whether you choose 12, 6 or 3 months. Unlimited costs €111 to €127 per 4 weeks. A single drop-in class is €21. Want to try it first? You can do two weeks of unlimited training for €45.

Which is harder, CrossFit or HYROX?

That mostly depends on you. In both, you decide how hard you go. HYROX is a race on a single day; CrossFit is a way of training you do every week, at your own level. Plenty of people use their training to prepare for a HYROX race.

Can you start CrossFit after 40?

Yes. Every workout is scaled, so you start at your level, at any age. It's all about building up gradually. If you have pain or doubts about your health, have a quick chat with your doctor or physio first.

Is CrossFit once a week worth it?

Once a week is better than nothing. But if you really want to make progress, I'd recommend at least twice a week. That's why our smallest membership starts at twice a week.

What should I bring to my first class?

Sportswear you can move freely in, trainers and a water bottle. That's all you need. The coach will explain the rest.

Where can I do CrossFit near me in Amsterdam East?

With us, at Cruquiusweg 96F in Amsterdam East. There are classes every day, from early morning to the evening. The schedule shows which class is on when.

Sources