WOD (workout of the day) philosophy

In our box we are not concerned about your current fitness level, size, shape, age or whether you’re a 9to5er, soccer mom, college student, retired…yeah yeah you get the point! We do not care! Our main goal is make you the best you possible! So how are we going to do that? Glad you asked!

CrossFit is about constantly varied training, but that doesn’t mean the training is random. While it’s true that we train for the unknown and the unknowable, programming is more than pulling random workouts out of a hopper. One of the main characteristics of constant variation is the use of very different loads, time domains and movements. Sometimes athletes are performing short, heavy workouts like 5 sets of single dead-lifts. Other times they’re doing a long, heavy workout such as Linda. Cindy is long and light, while Fran is usually short and relatively light. A 2K row and a max snatch both involve pulling, but one is about endurance and stamina, while the other is about strength and speed. Athletes adapt to such a diverse program because it is broad and ignores no aspect of fitness.

Our programming is based on a 6 week cycle. As you view our website you will notice every day is broken down into 2 parts; BBS (barbell strength) and a metcon (metabolic conditioning), everyday you will touch a barbell and perform a metcon.The first week of the cycle is designed to find your 1RM (1 rep max). for example Monday would be 1RM back squat, Tuesday 1RM, Wednesday 1RM bench press, Thursday 1RM snatch and Friday 1RM dead lift. And not to be ignore we will also test 2k row, 500m ro Throughout the next 5 weeks we can utilize this data to help strengthen weaknesses and fine tune the strengths that are already there.  With the metcon we are going to gain improvement of the cardio vascular and cardio respiratory systems through a variety of functional exercises executed at high intensity! And high intensity is where the results are. The last week of the 6 week cycle is were we retest your 1 rep maxes and the metcons will be used as bench mark workouts that we will revisit throughout the year.


Our week programming goes as follows, 3 days on, 1 day off, 2 days on, 1 day off.


Monday bbs and metcon

Tuesday bbs and metcon

Wednesday bbs and metcon

Thursday rest day/make up day/active recovery

Friday bbs and metcon

Saturday bbs and metcon

Sunday rest day


CWOD (competitor workout of the day) philosphoy

These workouts are intended for those looking to participate at a competition level within CrossFit such as local competitions, The Open, regionals and the CrossFit Games. This program is for any competitive athlete, including college and professional level sports. However, CrossFit is not sport specific; we believe in being broad, general and inclusive. These workouts will correlate with our regularly scheduled daily WODs.  The CWOD is longer and will include more technical movements to competition standards and will have a base of Endurance, Olympic Lifting/Strength, Gymnastics and Metcon’s.

The CWOD will be broken up into 4 sections in order as follows: 1.oly (olympic lifts) example: snatch, clean & jerk. 2. BBS (barbell strength) example: bench press, dead lift, presses, squat and every variation of those movements. 3. Metcon aka metabolic conditioning aka the WOD.  4. Midline example: core development, gymnastics, GHD, TGU, sit ups, back extensions, TTB, KTE.

Remember, your progress is our success! We will do our part to give you the best programming and coaching, please do your part by doing the work!

1,151 thoughts on “PROGRAMMING

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