Our WOD is the main body of work to be completed during a CrossFit class. They are constantly varied functional movements done at high intensity. The WODs can be scaled and modified to each athlete’s level. They are designed to increase your work capacity across broad time and modal domains while improving CrossFit’s 10 general skills: Cardio-respiratory endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Balance, Coordination, and Accuracy.
Our WODs are programmed Monday though Saturday. The WODs include a description of the movements you’ll be asked to do (squats, push- ups, pull-ups, burpees etc.), the number of repetitions of each movement (10 squats, 5 box jumps...), and the weight or load (recommended and scaled) for each movement (deadlift 185#/135#...). Some of the WODs will require you to complete a task for time (as fas as you can). The task usually includes a specific number of set or rounds (3 rounds of...). Other WODs will ask you to complete as many reps or rounds as you can within a certain time frame (15 minutes, 20 minutes, etc.)
Warm up and Rest Days
Before you start the class you will be required to warm up. Every day we will post the warm up on our whiteboard. We recommend you to arrive 10-15 minutes before the class starts so you can warm up.
Sunday is our Rest Day (sorry we are closed on Sundays). In order to keep the intensity high and to help you recover, we encourage you to take another day off during the week.