The “workout of the day” or the “WOD” that we perform every day in our facility often looks like hard work, but the workout is only as hard as you make it. Our program will challenge you every day in new ways, never allowing you to slip into a routine, because the WOD is different each day.

The WOD may contain any combination of body weight movements (push-ups or pull-ups, to name a couple), "cardio" (short distance runs, box jumps, jump rope, rowing...), and olympic lifts (clean and jerk, snatch, overhead squat...). It is generally setup as a set amount of rounds you must complete or a set time that you must cycle through movements within.

Scaling options are available, and proper form must be demonstrated before any weight is added to barbells. Read more about the importance of safety.

Thursdays—Open Gym or Endurance WOD

Thursdays are open gym to complete a missed WOD or work on skills. Another option for Thursdays is to participate in the Endurance WOD.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. Thursday Endurance workouts are specifically designed to train the third pathway—oxidative—which dominates low-powered activities that last in excess of several minutes.

The endurance WODs focus on helping the athlete understand and find their pace levels (level of effort). Each week we go through a long WOD (usually around 30 minutes) with the focus on different paces. The 5 levels of pace/effort we work on are: Sprint, Run, Jog, Walk, Rest. A Pace Chart is posted on the bulletin boards. And, it's not just running or rowing.

Incorporating a Thursday endurance WOD will help to increase your total fitness.