The Unofficial CrossFit Indestri Dictionary - Wednesday, July 30th, 2025

The Unofficial CrossFit Indestri Dictionary

A guide to the strange things we say that make total sense to us, and absolutely none to anyone else.

Every gym has its lingo, but let’s be honest, we speak a whole different language in CrossFit. If you’ve ever tried to explain a workout to someone who doesn’t train here, you’ve probably gotten a blank stare or a “wait, what?” in return.

So, we figured it’s time to make things clear, maybe.

Here’s your unofficial guide to decoding some of the terms we throw around on the daily:

WOD: Workout of the Day. Not to be confused with a medieval weapon or some weird acronym your uncle uses.

Metcon: Short for “metabolic conditioning.” Translation: it’s going to be sweaty and probably a little spicy.

RX: Doing the workout as written. AKA “I’m gonna feel this tomorrow.”

Scaled: Still a savage workout, just with a little less ego.

Chipper: A long, usually miserable list of movements you “chip away at” while questioning your life choices.

EMOM: Every Minute on the Minute. Equal parts rhythm, panic, and regret.

AMRAP: As Many Rounds (or Reps) As Possible. A gentle reminder that time is fake and cardio is eternal.

Box: Our gym. No, we’re not just obsessed with cardboard.

The Rig: That big structure we all hang off like adult jungle gym enthusiasts.

Coach says “it’s a fun one today”: You’re about to suffer. Smile through it.

RFT: Rounds for Time.
Your task: finish this number of rounds as fast as possible. Your reward: lying on the floor in a puddle of sweat.

HSPU: Handstand Push-Up.
What it sounds like: a circus trick.
What it feels like: heartbreak.

Kipping:
The art of turning a pull-up into something that vaguely resembles a fish trying to escape a net, and actually takes more skill than you’d think. Often met with side eye from non CrossFitters.

SDLHP: Sumo Deadlift High Pull.
Sounds scary. Looks awkward. Burns everywhere. Bonus points if you remember where your elbows are supposed to go.

The Whiteboard:
Where workouts live, dreams die, and victory is measured in seconds and reps. Also: where people suddenly forget how to count.

“This one’s short, but it’ll sneak up on you”:
Translation: you’re about to suffer in less than 8 minutes.

Mobility:
Fancy word for stretching that we all say we’re going to do more of, but definitely don’t.

Chalk:
Magical powder that gives you grip and an inflated sense of confidence. Also makes a mess your coach will pretend not to notice if your reps are good.

Rep Shaving:
We know. You know. Your coach definitely knows. We’re just gonna leave this one here.

“Go at 70% effort”:
No one knows what that means, and everyone ignores it.

Rest Day:
The mythical day you say you’ll take, until you see the WOD and decide otherwise.

Hero WOD:
These are not your average workouts. They’re long, brutal, and intentionally tough, designed to honour fallen service members.
You don’t do a Hero WOD for time. You do it with purpose.
Murph, anyone?

Benchmark WODs:
The “check-in” workouts. You do them, you record your time or reps, and months later you do them again to see if you still have a soul.
They’re how we track progress, and emotional damage you.

The Girls:
No, not your group chat or the women in your spin class.
These are the original CrossFit benchmark workouts named after women, because, as Coach Glassman said: “Anything that leaves you flat on your back and incapacitated only to wonder what just happened to you should be named after a girl.”
Think Fran, Karen, Grace, Helen, Isabel, Annie.
Each one has a personality. None of them are kind, all typically b!+$%es.

“I PR’d!”
Translation: you did something heavier, faster, or more reps than ever before. Also probably yelled loud enough that the entire gym knows.

“That workout was spicy.”
It had zero chili flakes, but your lungs and legs are on fire.

“What’s the time cap?”
An innocent question that often leads to deep regret.

The Pain Cave:
It’s not a real place, but if you’ve done a 20 min AMRAP of wall balls and rowing, you’ve been there.

NAFC: Not a F**ing Clue.*
Used when you’re asked “how many rounds did you get?” or “what was your time?” and all you can do is blink, gasp for air, and say NAFC.
Usually follows a particularly spicy AMRAP or something with burpees.

WOD Brain:
A temporary condition where basic math, memory, and motor function cease to exist.
Symptoms include:
– Forgetting what round you’re on
– Not being able to add weight plates
– Wandering around mid workout wondering what movement is next
There’s no cure. Only rest and electrolytes.

“It’s a sneaky one.”
Code for: it doesn’t look bad on the whiteboard, but you’re going to be laying on the floor wondering what just happened. Usually one of the girls.

“That escalated quickly.”
Usually said about five minutes into a WOD that looked totally manageable during the briefing.

At this point, it’s not just a workout, it’s a full-blown culture, complete with inside jokes, shared suffering, and acronyms that would confuse 99% of the population.

Welcome to a community of people who believe that hard work isn’t a punishment, but that it’s a proving ground.

Wednesday, July 30th, 2025

Focus:

4 Sets
1 Power Clean
1 Front Squat
1 Push Press
5 Thrusters

WOD:

For Time:
50 Thrusters
100 Cal Row

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri