Functional Training vs CrossFit®: What's the Difference?

Understand the differences between functional training and CrossFit®. Discover which approach best suits your fitness goals.

If you’re interested in fitness, you’ve surely heard of CrossFit® and functional training. These two approaches share many common points but also have important differences. Let’s break it all down together!

What is CrossFit®?

CrossFit® is a registered trademark and training method created by Greg Glassman in 2000. For a gym to officially call itself “CrossFit,” it must be affiliated and pay an annual license fee.

CrossFit® defines itself as a program of “constantly varied functional movements performed at high intensity.”

CrossFit® characteristics

• WOD (Workout of the Day): Standardized daily workout
• Olympic lifts: Snatch, clean & jerk
• Gymnastics: Muscle-ups, handstands, rope climbs
• Competition: Emphasis on performance and ranking
• Structured community: “Boxes” follow a precise methodology

What is functional training?

Functional training is a broader approach that focuses on movements that mimic or improve daily life activities. The term is not trademarked - it’s a training philosophy.

Functional training characteristics

• Natural movements: Push, pull, lift, carry, squat
• Adaptability: Easily modified according to level
• Practical focus: Improving strength for everyday life
• Flexibility: Each gym can create its own approach
• Accessibility: No required technical movements

Main differences

Advantages of each approach

Why choose CrossFit®?

• You love competition and measuring yourself against others
• You want to learn technical movements like the snatch
• You’re looking for a worldwide community with events
• You appreciate a standardized and predictable program

Why choose functional training?

• You prefer a less competitive environment
• You want exercises adapted to your level from the start
• You’re looking for a personalized approach
• You’re not interested in complex Olympic movements
• You want to avoid injuries related to technical movements

What we do at MissFit Montréal

At MissFit, we practice functional training in a format inspired by CrossFit® but adapted to our values:

• Fundamental movements: We focus on the basics (squats, deadlifts, presses) without requiring complex Olympic movements
• Adapted intensity: Our coaches adjust each exercise to your level
• Supportive atmosphere: We encourage self-improvement without performance pressure
• Daily variety: Like CrossFit®, each day brings a new challenge
• Small groups: Maximum 6-8 people for personalized coaching

Our class formats

• WOD (Workout of the Day): Our version of varied daily training
• Fortify: Focus on strength and functional muscle building
• Sweat: HIIT and cardiovascular conditioning
• Team WOD: Team training for motivation
• Hybride: Hyrox-style preparation

Which approach is right for you?

The best approach is the one that gets you moving regularly and that you enjoy. If you’re hesitating, here are some questions to ask yourself:

1. What’s your main goal? General strength? Competition? Overall health?
2. What’s your current level? Complete beginner or experienced athlete?
3. What atmosphere are you looking for? Competitive or collaborative?
4. Do you have injuries or limitations? Some movements should be avoided?

Try before you decide

The best way to know if functional training is right for you is to try it! At MissFit Montréal, we offer you 2 free trials to discover our approach in a 100% women-only and supportive environment.

Whether you come from CrossFit®, have never touched a barbell, or are simply looking for a new challenge, our team welcomes you where you are.

Note: CrossFit® is a registered trademark of CrossFit, LLC. MissFit Montréal is not affiliated with CrossFit, LLC.