What Rx Means Here at Steel Foundry CrossFit

Let’s clear something up that comes up all the time in class—what does “Rx” actually mean?

A lot of people think Rx means going heavy. That it’s reserved for advanced athletes. That if you’re not using the top-end weight, you’re scaling. But here at Steel Foundry CrossFit, that’s not how we define it.

So, What Does Rx Actually Mean?

Rx stands for “as prescribed”—doing the workout exactly as it was written. That includes:

• The movements
• The range of motion
• The loading
• And—most importantly—the intended intensity and stimulus

But Rx is not about ego-lifting the biggest weight on the board. It’s about doing the workout in line with the intent your coach sets out in the brief.

Let’s use today’s workout as the perfect example:

Today’s Workout:

7 Rounds:

• 200m Run
• 7 Power Snatch

Target time: 14 minutes
Time cap: 18 minutes

Suggested loading:

• Beginner: 20–40kg
• Intermediate: 40–52.5kg
• Advanced: 52.5–70kg

What Counts as Rx Here?

In today’s WOD, Rx doesn’t mean using 52.5/70kg. In fact, the loading isn’t what defines Rx at all. What defines it is:

• Running the 200m (instead of subbing for row, bike, or ski)
• Performing power snatches from the floor to overhead (rather than hang variations or other subs)
• Finishing within the time cap or holding the intended intensity (in this case, roughly 2-minute rounds)

So, if you used 35/45kg, did full runs, moved well, and kept to a 2-minute pace—that’s Rx.

Likewise, if you used Rx movements (running and power snatches from the floor) but went too heavy on the barbell and only finished 5 rounds in 18 minutes, then technically yes—you performed the Rx movements. But you missed the intent. You didn’t complete the volume, and the intensity wasn’t there. In that sense, even though the movements were Rx, the workout was scaled—because you didn’t hit the intended effort or time domain.

Intent and Intensity > Weight on the Bar

If I had written:

7 Rounds
200m Run
7 Power Snatch @ 45/62.5kg
Target time: 14 mins / Cap: 18 mins

Then yes—Rx would be those exact weights. But when there’s a range or no prescribed weight, what matters is the stimulus—not the number on your barbell.

Listen to the Brief

This is why the workout brief is so important. Your coach will explain:

• What the focus is
• What the round pace should feel like
• Whether to push unbroken, go heavy, pace the cardio, or grind

From there, it’s our job—as coach and athlete—to select appropriate weights and variations that allow you to stay inside the target stimulus.

When There’s No Target Time

Sometimes, we won’t give you a target time. That’s fine—you’ll set your own based on the movement and your level. But generally, we do want you to finish within the time cap. Think of the cap as a safety net—or, if you’ve chosen the wrong weight, a kind way of putting you out of your misery.

One Class, Many Paths

We run mixed-ability classes, so not everyone will finish at the same time—but with good guidance and smart scaling, most people can finish within the same intensity window.

We’re not chasing leaderboard glory. We’re chasing intended effort. And with a bit of coaching and a smart mindset, you can Rx more workouts than you think—even if the weight on your bar isn’t the heaviest in the room.