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I cannot explain how sore I am from Crossfit. crossfit.com has amazing work outs for you. I suggest you check it out if you want to see results. You should definitely do a good warm up before doing any of the workouts. I am definitely sore and love it. I know its a good workout when my whole body aches. And it only gets better. Your body will get so strong after a month of doing Crossfit. Get up, get out, and try it. It will not disappoint.