CrossFit Workout Plan for Open Gym

$14.99

7 Day Free Trial.  Our CrossFit Home Workout Plan can be done in your home on in our CrossFit Open Gym in Northern VA.

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Home Workout Program Details

Below we explain all the features of your program.  But basically you have metcons, strength work, and gymnastics workouts everyday.  The workouts build on each other during the course of the month.  Workouts are delivered to you through a private track on SugarWOD.  You can track and measure your performance with SugarWOD.


Home Workout Programs Pricing

Class Programming
$9
Every 2 Weeks
Access to Paul class programming. Great for open gym or for home-based workouts. Class Programming Includes Strong
Powerlifting, CrossFit Conditioning, & Beyond Stretch Mobility
 
CrossFit Programming
Free Trial
1 Week Free
Metcon of the day, every day. Scaled Metcon of the day, most days. Strength Progressions, two to three days per week. Skill Progressions, one to two days per week. Warm-ups & Mobility Drills.
Membership is $14.99 every two weeks after your two week free trial.
Cancel any time.

Accessing Your Home Workout Programs

The below video tutorial provides you with all the information you need to access your Home Workout Programs.  If you have any questions please let us know.

Below we explain all the features of your program.  But basically you have metcons, strength work, and gymnastics workouts everyday.  The workouts build on each other during the course of the month.  Workouts are delivered to you through a private track on SugarWOD.  You can track and measure your p

Metabolic Conditioning (Metcons)

Metabolic Conditioning are movements done in fast succession.  They are used to build muscle and lose weight.  Tabata is a common example, but there are many workout programs templates that we work from.

Metcon of the Day

We program workouts having varying duration, intensity and skill levels so that you develop all facets of fitness.  We incorporate strength, gymnastics, or skill work into our Metcon Workouts.

Scaled Metcons

For athletes new to CrossFit we provide a scaled metcon.  A scaled metcon using the same time domain and stimulous, but has less technical movement.  This provides a safer workout for athletes new to CrossFit.

Strength Workouts

We program progressive strength training workouts into daily workouts at least twice per week. Each month features a Primary Strength Focus and, sometimes a Secondary Strength Focus. Strength workouts will always begin with higher repetitions and lighter loads early in the month. We’ve learned that it is easier to teach “strength intensity” with moderate loads and higher repetitions. As the month progresses, loads increase and reps decline. At the end of each monthly cycle, we’ll test the focus movement with single, double or triple rep workouts. This is when the PRs happen.

Skill Progressions

Gymnastics are perhaps the most common weakness within CrossFit communities. Almost every month, we include gymnastic strength or skill progressions as part of the daily workout. The progressions start with basic skill or strength work usually as an EMOM prior to the class metcon. As the month progresses, so does the intensity and skill level of the gymnastic skill or strength work.

Warm-ups, Mobility Drills, A Class Timeline & Cool Downs

We include recommended warm-ups and mobility drills for each workout.

CrossFit Open Gym Northern Virginia
CrossFit Workout Plan for Open Gym
$14.99