CrossFit Workout Plans

Includes CrossFit Programming 7 Days a Week plus our PowerFit, Butts & Guts, Arms OCR, FireFlow Yoga, and Beyond Stretch Class Programming. $5 setup fee due at signup.

First Month Free

Try our CrossFit Workout Plans for free for 30 days. Use coupon code: CFP100. A $5 setup fee still applies. See description for details.

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CrossFit Workout Plans Summary

Our CrossFit Workout Plans membership includes SugarWOD access to our CrossFit and specialty class programming.  It does not include open gym or access to book the classes themselves.

CrossFit: You’ll receive the same world-class programming you’ll find in our gym with a new workout posted everyday.

PowerFit: functional powerlifting and Olympic lifting (1x per week).

Butts & Guts: Glute and core programming (1x per week alternated monthly with Arms OCR).

Arms OCR: hands, shoulders, arms and grip (1x per week).

FireFlow Yoga: one fireflow yoga session weekly.

Beyond Stretch: One beyond stretch flow weekly.

SugarWOD: Use SugarWOD to view and record your workout results.

Member Support: Complimentary access to our Discord group is included.  You’ll be able to chat with other members and coaches about adapating workouts to suit you.

Workout Plans Overview With Coach Paul

This video shows you what the CrossFit Workout Plans looks like on desktop and smartphone.  Paul also provides an overview on how to switch tracks, log workouts, and view progress on exercises like one rep, two rep, and five rep maxes.

CrossFit Sample Workout Plans

Samples of all workout plans are below.

CrossFit Workout of the Day Plan

Our CrossFit Workout of the Day features the same world-class programming you’ll find in our gym.  CrossFit Workout of the Day is 7 Days a Week.  CrossFit features a warmup, skill work, and intense strength and conditioning workouts. The workout varies every day, but expect to see barbell lifts, running, bodyweight exercises, pullups, kettlebells, rings, and more.  Plus you’ll also get 4 bonus “extra-work” workouts that you can add to any of our existing WODS.

CrossFit At Home Workout Plan

Our Home CrossFit Workouts are designed as minimal equipment workouts.  Most workouts include a simple piece of conditioning equipment (e.g. a jump rope) and one strength equipment (e.g. a kettlebell).  These workouts are also designed for people at home without a gym.  These also make excellent hotel/travel workouts.

CrossFit Home Workout Sample 1:


  • Kettlebell
  • Spin Bike


4 Rounds: 1:00 Per Round.

Accumulate 400 points as fast as possible.  Each rep and calorie is worth on point.

  • Kettlebell Split Squat in Front Rack (Right Leg)
  • Kettlebell Split Squat in Front Rack (Left Leg)
  • American Swing (Heavy)
  • Calories on Bike

CrossFit Home Workout Sample 2:


  • Rower
  • Kettlebell

Workout Definition

4 Stations: 90 Seconds Per Station.  Score total number of Reps + Calories.  Do 2 Rounds.

Max Cal Row

Max Goblet Squats


Max Air Squats

CrossFit Compete: Sample Plan

CrossFit Compete Offer 1.5-2 Hours of Programming per Day.  They feature the more advanced skills that you see in CrossFit competitions.  Workout volume is also significantly higher than our workout of the day.

CrossFit Compete: Sample Workout 1:


Timing Recommendation


Workout 1: 211005

Workout 2: Lifting – A

Workout 3: Lifting – B

Stretching & Recovery



10 Leg Swings / Leg (Across Body)
10 Single Leg Deadlifts / Leg
10 Russian KB Swings (35/26#)

1 Set:
10 Clean Grip Deadlifts
10 Clean Pulls
10 Muscle Cleans
10 Front Squats
10 Hang Power Clean
5 Power Clean (45/35#)
3 Power Clean (add 5-25# to each side)
3 Power Clean (add 5-25# to each side)
3 Power Clean (workout weight)



9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans

Stimulus & Goals

7+ Rounds
Unbroken deadlifts and power cleans.
Light loading on the deadlift and power clean.


The power cleans will be the movement that we base our loading around. The weight of the barbell should light and allow you to complete your deadlifts unbroken. Athlete’s should try to go unbroken on the power cleans, but may have to resort to three singles.
If athletes can handle today’s Rx’D load with ease, challenge yourself to complete 1 round every minute.


Deadlift | Load, DB Deadlift
Burpee | Up-Downs, Deck Squats
Power Clean | Load, DB Power Cleans

Lifting A

For Load:

5 Deadlifts (50%)
3 Deadlifts (60%)
1 Deadlifts (70%)


1:00 Max Unbroken Deadlifts (75%)

CrossFit Notes

Record the heaviest weight lifting for each set.
Rest 1:30-2:00 between all sets
Today’s session continues our focus to build strength volume in our basic lifts. If your specific percentages are particularly challenging, consider reducing the weight by 5-10lbs. Today’s loading should be relatively light.
You can also consider basing your weight off of 90% of your 1-rep max instead of 100% of your 1-rep max.

Lifting B

5 Sets:

10 Weighted Single-Leg Glute Bridges / Leg
10 Banded Hamstring Curls / Leg
15 DB Side Bends (Heavy) / Side

Athletes Notes

Use a barbell or DB for the weight single-leg glute bridges.
Play around with band thickness on the hamstring curls. If you only have one band, increase the difficulty by moving further away from the anchor point.


8 Minutes:

2 minutes Front to Back Scales each side
1-minute L-sit or tuck hold
1-minute Handstand hold
1-minute Side plank (Rotate from side to side)
3-minute Stretch: Split Hamstring Stretch, Couch Stretch, & Half-Pigeon

CrossFit Compete: Sample Workout Program 2:


Timing Instructions


Workout 1: 211006

Workout 2: Combo Conditioning

Workout 3: Snatch Muscle-up

Stretching & Recovery

Competitor Notes

Competitor Focus | Gymnastics Strength & Conditioning

Daily Focus | Balance

Regular to moderate volume training days requiring equal attention to skill, strength, and conditioning.

Maintain similar rates of perceived exertion and effort across all elements. If possible, take equal rest between workouts.

Daily Tip | Today is a good example of our monthly focus. We have some heavy lifting, some conditioning, and some gymnastic stamina work. On days like these, rest as much as needed between workouts. If you need more rest or you need to break the volume into two sessions, then go for it.


3 Sets:

1:00 Bike, Row, or Ski
10 Alternating Spiderman Stretch
10 Squat Therapy (use wall)

1 Set:
10 Front Squat (45/35#)
8 Front Squat (add 5-45# to each side)
6 Front Squat (add 5-25# to each side)
4 Front Squat (add 5-25# to each side)
2 Front Squat (add 5-25# to each side)

Competitor Notes

If you need a few more warm-up sets of the front squat prior to starting the workout, don’t hesitate to take a few extra minutes to warm-up.


9 Sets For Load:

Front Squat

Competitor Notes

Stimulus & Goals

  • Athletes should focus on lifting a relatively heavy load across all nine sets.
  • The back half of the workout should be as heavy if not heavier than the front half of the workout.


  • If the athletes knows percentages, refer to the list below.
    1) 10 reps = 60%+
    2) 5 reps = 70%+
    3) 3 reps = 80%+
    4) 1 rep = 90%+
  • Don’t rush the larger sets. Focus on moving in a controlled manner on the way down and driving up fast leading with the elbows on the way up. Heels should always remain down and belly should always remain tight.


Front Squat | Load

Combo Conditioning

2 Sets:

2000/1600m Bike

1000/800m SkiErg

Rest 2:00

3 Sets:

1000/800m Bike

500/400m SkiErg

– Rest 1:00

Competitor Notes

Stimulus & Goals

  • Total Time = 30:00-37:00
  • Maintain a consistent pace for all sets.


  • The strategy is to find a pace for all sets that you can maintain. Not go really fast on one set then really slow on the others. The longer intervals will be a slower pace than the shorter intervals.
  • 2000/1600m Bike = 3:30-4:00
  • 1000/800m SkiErg = 3:30-4:00
  • 1000/800m Bike = 1:40-2:00
  • 500/400m SkiErg = 1:40-2:00


Bike | Run 800m & 400m
SkiErg | Row (Same distances)

Snatch Muscleup

3 Rounds For Time:

10 Alternating DB Snatches (50/35#)
5 Ring Muscle-ups
10 Alternating DB Snatches
3 Ring Muscle-ups

Competitor Notes

Stimulus & Goals

  • 5:00-10:00
  • Unbroken muscle-ups for as many sets as possible
  • Fast DB Snatch transitions


  • Alternating DB Snatches | Switch hands as quickly as possible on the way down for the next rep. If you can muscle snatch every rep, it will be faster than using a power snatch.
  • Ring Muscle-ups | If you are proficient with these, think about pushing yourself in to your next rep rather than falling in to your next rep. If you have muscle-ups but struggle with the volume, consider breaking the reps into manageable sets or scaling the number of reps in each set.
  • Immediately after finishing a muscle-up set, get your hand right on the DB and start moving it.


Ring Muscle-ups | Scale the reps, Jumping Muscle-ups, Muscle-up Transitions

Scale the weight of the DB to hit the stimulus of the workout.


3 Sets:

:30 Wrist Extension Stretch / Side
:30 Rocking Calf Stretch / Side

FireFlow On Demand Video

Light up your Yoga Practice with FireFlow™ Yoga. FireFlow’s unique design makes it approachable to beginners while providing a massive challenge to veteran yoga teachers. FireFlow’s origin comes from Astanga, Bikram, Rocket, and Animal Flow. A best of breed practice, FireFlow utilizes the most effective elements of each of these yoga practices and fuses them into eight heart-pounding vinyasas. Learn to float, stretch, and sweat as we turn up the heat in FireFlow.

Beyond Stretch On Demand Video

Beyond Stretch builds flexibility, strength, and helps prevent injuries caused by muscle imbalances. Build Mobility for CrossFit Today. Our Kinstretch, Beyond Stretch features the same stretching that professional dancers and gymnasts use to improve their flexibility, gain control, and strengthen their range of motion. It’s professional-grade stretching for CrossFit, and it will help you get stronger while protecting you from injuries.

CrossFit Workout Plans: FAQ

We have been writing CrossFit Workout Programs for a very long time.  We have been asked almost every question you can probably think of.  So here’s the full list of everything you want to know about our personalized workout plans.

When we build clients a workout program, we factor in their goals, injuries, and fitness level.  We build them a program based on current university research of time periods, tempos, rest periods, and duration that have clinical support for improvement.  Moreover, as a gym we training about 10,000 client hours a year, and we write every single workout (yes, every single one.)  We then hash the client improvement against their program to determine patterns, and use those patterns to improve the workout program.

When we build clients a workout program, we factor in their goals, injuries, and fitness level.  We build them a program based on current university research of time periods, tempos, rest periods, and duration that have clinical support for improvement.  Moreover, as a gym we training about 10,000 client hours a year, and we write every single workout (yes, every single one.)  We then hash the client improvement against their program to determine patterns, and use those patterns to improve the workout program.

I Don’t Know How to Do Exercise X…

Our Exercise Library contains over 900 exercises with information on technique, scaling, faults, and advantages for the exercises in your program.

What if I don’t have a Certain Piece of Equipment?

We can provide assistance on substitutions.

How Hard are these Workouts Supposed to be?

The workouts will be designed to take the amount of time designated in the personalized workout program.  If you are finding that the workouts don’t take the time designated, it’s likely because you aren’t setting the weights heavy enough or you aren’t putting enough effort on the exercises.  For example, one of your strength and conditioning workouts calls for:

5 Rounds

  • 10 Deadlifts
  • 3 Minutes Heavy Bag Work

4 Rounds

  • 20 TRX Jump Squats
  • 12L / 12R Bench Row

3 Rounds- 15 Functional Trainer Chest Support Rows

That workout is designed to take a full hour.  If you are phoning it in, the deadlift portion and heavy bag work might take 15 minutes.  If you are really pushing the weight on the deadlift and putting in a 120% on the heavy bag work, it’ll take you more like 30 minutes.  If you are encountering this problem, just leaves us a detailed comment on this post, and we’ll see where the issue is.

How Should I Warm Up?

Generally, we recommend mobilizing and warming up the areas that are toughest for the movement.  For example, for deadlifts, one might warm-up the back, shoulders, and hips to help with positioning on the bottom of the lift.  Here’s an example post on how to warm-up for squats.

What about Warm-up Sets?

The number of warm-up sets depends on your level of mobility and the difficulty of the exercise.  An exercise like a max benchpress might take 6-7 sets to warm-up to a maximum level.  Similarly, one might need to pattern a complex movement like a muscle-up before attempting it in a workout.  In general, these simpler and easier the exercise is for me, the fewer warm up sets I would do.

Do I need to do a Cool Down?

Cooldowns are a great opportunity to mobilize tight joints, spend time on fascial release and trigger points techniques.

What if I am Really Sore after a Workout… Should I take off a Few Days?  How Sore is Too Sore?

So many factors go into answering this question:

  • Pain tolerance,
  • Present physical condition,
  • Age,
  • Diet,
  • Rest,
  • Which supplements you are taking,
  • Which illnesses you may have,
  • The kind of workout you did,
  • The intensity of the pain,
  • Where the pain is felt, and
  • The type of pain

Long story short, if you aren’t sure whether the pain you are feeling is too much pain, hire the best personal trainer in your area, and have them do a diagnostic training session with you.  If you have been working out everyday for several consecutive, you might consider taking a deload week.

Can I take a Deload Week?

Yes, generally we recommend going easy on the first week, and “deloading” every 4th week.  Deloading helps the body heal from minor injuries, helps reset your hormones, etc.  It also helps prevent gym burnout.

What if I don’t know my 1 Rep Max for a Particular Exercise?

Well I could write a whole blog post about this issue (note to self, write blog post about determining 1 Rep Max for various exercises.)  Let’s start with a definition.  A one-rep-max is the maximum amount of weight a person can lift with strict form with a complete warmup.  Computing a one rep max (ORM) based on a 10 rep max is tricky business.  Here’s a list of factors to consider:

  • Computing a one-rep max from a 10 rep max will depend on the exercise.  The computed one-rep max of a benchpress based on the 10 rep max is not the same as it for squats.
  • Level of skill is important to consider.  A novice lifter cannot safely do a one-rep max of many exercises.
  • A computed one-rep-max will depend on the type of athlete.  Endurance athletes have lower one rep max relative to their 10 rep max than endurance athletes.
  • Injuries play a role in a computed one rep max.

Write down how much lift as you go through the programs.  If you don’t know a one-rep-max for a particular lift, estimate it (and write that down too.)  You’ll likely find a unique correlation between your estimates of your ten rep max and your actual one rep max.  With practice, you’ll quickly learn what your ORM is for all exercises.

How Long Should the Rest Interval be?

Generally, rest intervals are indicated on the workout itself.  If not, if the exercise is a large compound exercise 2-3 minutes is good.  The abbreviation NR means no rest.  Often when we superset exercises, no rest is needed, because of the transition time.

What about Workout Tempo and Negatives, etc?

We use advanced timing techniques such as slow negatives, overloading, etc. for programs and athletes that need these types of variations to generate improvement.  If your workout requires a 5-second pause squat than you’ll do a 5-second hold on the bottom.  If no tempo is indicated, the exercise should be done at normal tempo.

What do you Mean by Rounds?

Some of our workouts feature exercises that are engineered to be performed in a circuit.  If you see the workout requires rounds like this: 3 Rounds

  • 20 Squats
  • 10 Jumps
  • 10 pushups

You’ll do 20 squats, 10 jumps, 10 pushups, and then repeat.

  • Round based program is generally superior for weight loss, conditioning, and general physical preparedness;
  • Supersets are the choice for body builders especially using tempo
  • Sequential lifts are the choice for strength training and power lifting.

I Didn’t Set any New PR’s this Month… I feel like this isn’t working.

Setting PR’s every month requires careful attention to choosing the right scaling of the exercise and the right accessories.  This is very difficult to accomplish without personal training.  That said, professional lifters don’t set PR’s every month.  If you feel like you are plateauing, just let us know in your programming update questionnaire.

I am not Sure Where I am Supposed to Feel the Exercise…

Understanding where you are supposed to squeeze and what you need to keep stable is part of proper exercise technique.  Proper exercise technique is of utmost importance in strength training.  Be sure to consult our exercise database if you are sure how to do a move.  There is no substitute for speaking with an expert coach, so if you have doubts on how to do an exercise, it’s best to get professional assistance.  If you link a “form check” video to the comments of this post (or to our Facebook Group), we’ll be able to provide with you details on whether the program is working

Should I Take Every Set to Failure?

No taking sets to failure tends to exhaust stabilizers needed for following exercises.  In a strength program, I generally take the first and last exercise to failure.  Yes, each set should burn in the last few reps, but taking all sets to failure tends to lead to bad form and injuries.

How Long Should I Workout?

Minimum 30 minutes with a maximum of two hours.  Most people can finish a workout in 60 minutes if they are organized about it.  Most of the clients I train can finish their workouts in 40 minutes and we spend another 20 minutes working on mobility and flexibility.

What if I need to Travel while I’m on my Personalized Workout Program?

The CrossFit At-Home Workout Plan is excellent for travelling.

Can I do Extra Exercises for my Favorite Body Parts?

Typically, we build the programs around your favorite body parts as indicated in your Personal Workout Program questionnaire.  You should have sufficient volume in your program to meet your development goals.  If you must do more, we’d recommend you limit “extra” exercises to two exercises per workout.

Is it OK if I Add in Extra Workouts Into my Personalized Workout Program?

Your workout program with be a customized workout program based on the information provide in your intake form.  If we thought it would benefit you to do more, we would put into your workout program.  Adding in extra workouts will likely just interfere with the recovery cycles we build into your programming.  If you are feeling like you aren’t getting enough volume or time “under-the-bar,” just explain as much in your follow-up intake form and we’ll address it.

Can I Combine my CrossFit Workout Program with Another Program?

No.  There isn’t a reason you need to do more than what we provide for you in your program.  Our programs are calculated to your goals, more isn’t better.  It’ll probably reduce your improvement.

Can I Combine my CrossFitWorkout Program with Yoga, Pilates, CrossFit, Orange Theory, Running, etc?

This answer is much more difficult to answer in general.  The short answer is some extra workouts will interfere with your program, and some won’t.  Extra workout routines should be carefully programming in.  

What Should I do on My Off Days?

Take off.  Some many clients I train with think they need to workout 7 days a week.  You don’t.  Train 2-4 days a week, and go enjoy the other days outside the gym.  I only work out 3-4 days a week.  If you are determined to work on your fitness everyday, use the extra time for food shopping and meal prep.  Still have extra time?  Spend an hour or two working on mobility and flexibility.

What about Doing Cardio?

Factoring cardio around strength training is a big consideration.  Many of clients don’t do any cardio because we include it in the workouts.  If you are going to do cardio, 30 minutes after your workout usually generates the least complications.  If you decide to do a 6 mile run the day after you do a heavy deadlift workout, it’ll likely interfere with your goals.  Whereas doing sprint work will probably be OK.

How Much Weight am I Going to Lose per Month?

Weight loss depends on so many factors.  Yes, a good exercise program is important, but so are genetics, diet, rest, age, and your work environment.   Additionally, people who have more weight to lose, lose more pounds per month than thinner people.  Especially in a self-implement program, we really can’t estimate how much weight you’ll lose.

Which Diet Should I Use?

We provide a separate diet service called Blueprint Nutrition

A one-time setup fee of $5 is also required. You’ll pay this setup fee on Zen Planner. Zen Planner is our billing and scheduling system.

Resources on CrossFit Workout Programming

Interested in learning more about CrossFit Workout Programming?   These are some of our popular articles.

FBI PFT Physical Fitness Test
Programming Workouts

FBI PFT Physical Fitness Test

Preparing to pass the FBI PFT Physical Fitness Test? Coach Paul breaks down the test and offer some insight on training to get your best score

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CrossFit Strength and Conditioning Lesson Planning

Writing a CrossFit Workout Plan for a Strength & Conditioning WOD

This video covers how to write a lesson plan for a Strength & Conditioning Based CrossFit Workout. Coach Paul will take you through the process live from start to finish on how to write a great lesson plan for the following workout.

Push Press 5-5-5 for Load

4 Rounds for Time
– 5 Wall Walks
– 10 Chin-ups

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The 8 Key Mistakes That New Personal Trainers Make When Writing a Strength & Weight Loss Workout Plan
Programming Workouts

The 8 Key Mistakes that New Personal Trainers Make When Writing a Strength & Weight Loss Workout Plan

If you are a newly certified personal trainer, your first task should be actually writing some personal training programs for your future clients. In the below video, I take you through the process of actually writing two personal training programs: a strength program and a conditioning program. Then we’ll analyze the program together as we focus on correcting the 8 key mistakes that new personal trainers make in their programs.

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Mobility Training
Mobility Training

Mobility vs Flexibility vs Yoga vs Stretching

Exercise is essential for good health, but I am assuming you already know that.  But did you know Mobility Training is just as essential?  Do you even know what Mobility Training is and how it differs from concepts like flexibility, yoga, and stretching?  That’s what this article is all about.  Because without sufficient mobility, you cannot be all that you wish to be.  This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running.  You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a powerlifter, your recovery times are slower.  Mobility is critical for all sports and physical activities.  Period.

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Exercise Optimization in Personal Training
Programming Workouts

Exercise Optimization

Exercise Optimization of: Accessories vs Conditioning vs Correctives vs Warmups vs Cooldowns. Exercise Optimization is key to designing effective personal training & CrossFit workouts. Exercise Optimization is the specific selection of which exercise should be done, at what time, and in which sequence.

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