What does WOD mean?

WOD = Workout Of the Day

How do I start?

The first step is to call or email us to set up your free introductory sessions. This allows you the opportunity to meet us, and find out firsthand what we do and who we are. If you decide that CrossFit Amend is for you, then your next step is to enroll in our On-Ramp introductory course. Learn More Here

Why are you better than my gym?

At CrossFit Amend we handle all of the frustrating stuff. What workout should I do today? Got it covered! We train with community, it helps having others around you to encourage and train with! There will always be a coach with you, every day, to teach and correct movements. We scale to your fitness level so it is made for everyone. 

I heard from my gym that CrossFit can hurt you, is this true?

Just like in everyday life or sport there is always a risk of injury. Our coaches and staff have been through some of the best training possible to ensure your safety. We keep close eyes on technique to ensure injuries stay minimal! 

What should I expect in my first workout session?

Understand that CrossFit is hard for everyone and that it will take time to adapt to this style of training. Aim for Progression not Perfection. Movements take time to learn so remember that and have fun!

Do I have to train every day in CrossFit?

We recommend 5 days a week, Monday-Friday. We know it can be hard to make all days but we encourage you to try, we also offer Saturday morning workouts that allow you to make up if you miss a day through the week.


There will always be a Coach/Trainer with you at each class to go over the workout, teach movements and ensure safety! 

Do I need any special equipment?

Gym clothes, water bottle,  good attitude, and the desire to sweat and work hard – we’ll provide the rest! 

I have an injury; can I still participate in CrossFit classes?

Absolutely, we work around injuries and a lot of times, we reduce a lot of pre-existing injuries that people have due to poor movements. We use functional movements (every day life) squat, press, jump, etc and have great results! 

What type of diet should I follow?

We recommend the Paleo/ Whole food category. We believe that it's important to eat high quality foods that are still in there original state. Avoid processed foods when possible! Example lean quality meats chicken, beef, fish, eggs, vegetables (lots of them) fruit and good fats. Example avocado, coconut oil, almonds, walnuts, extra virgin olive oil.

Is there a minimum level of fitness required to start training?

No. Our workouts and exercises can be scaled to any level. We’ve had everyone from grandmothers and aunties, to morbidly obese people, to kids go through the program and they’ve all been fine. You will too.