Workout of the Day

What is a WOD?  WOD means Workout of the Day.  It’s the workout programming for the class.  Our WODS specify exercises, reps, and sets.  They also provide 4 scaling of the workout.  Beginner, Intermediate, Advanced, and Expert.  Our WODS include Powerlifting, CrossFit, CoreFit, Beyond Stretch, CrossFit Beginners, and Recovery Clinic.  Click the Red WOD button on the bottom right to see today’s workout of the day.  You can also see previous scores for the workouts of the day, by changing the date.

WOD Newsletter Try a Free Class

Todays WOD

Upcoming WODS

WOD (Workout of the Day) Newsletter

Workout of the Day WOD Newsletter


Want our workouts delivered to your inbox?  Just click the link below and check the Workout of the Day Group.

Workouts for the Whole Week?

Do you like to plan your class workouts in advance?  This page only shows today’s & tomorrow’s WOD.  If you want to see the workouts for the whole week either join our newsletter or view Sand and Steel’s Workout of the Day on SugarWOD.  For SugarWOD access, you’ll need a Programming or Class Membership.

4 Levels of Difficulty

We offer 4 Levels of difficulty for our Strong and CrossFit classes.

  1. Beginner: appropriate for all new members.
  2. Intermediate: for someone working out at least two months.
  3. Advanced: for someone working out at least six months.
  4. Expert: for someone working at least a year.

CrossFit Scaling

By working out, we mean training in powerlifting, Olympic lifting, and CrossFit.  You should review the workouts in advance of the Workout.  Your coach will help you select an appropriate difficulty.  On your SugarWOD app, you’ll see screens like the ones below.

Rx Versus Scaled CrossFit WOD

Rx means you did the workout as prescribed, e.g. exactly as written.  Scaled means you made a modification to the workout (reduced load, reduced rounds, changed an exercise.)  Members are always encouraged to scale the workout to preserve the current stimulus (intent of the workout).  It’s better to scale too light and go faster than it is to scale too heavy and not complete a workout.  To scale a WOD via SugarWOD, just click the workout you are going to complete and click the “scaled” option when you enter your results.  Always scale a workout to keep it safe for existing injuries or mobility limitations.

CrossFit Rx

Rx Version of CrossFit Workout

  • The Kipping Pullups are Challenging for even CrossFit Veterans
  • 50 Double are one of the most difficult technical skills to master.
  • 24 inch box jumps are pretty high.
  • 20 Goblet squats after the box jumps with tax your legs quickly.

For this workout you are scoring time to complete the full workout.

CrossFit Scaled

Scaled Version of CrossFit Workout

  • 180 Ring Rows will build strength to progress to pullups.
  • 100 Single Unders is much easier technically than 50 double unders.
  • The box jumps are 4 inches shorter making the jump easier.
  • The goblet squats are lower in weight.

For this workout you are scoring time to complete the full workout.

Choosing Your Scaling

The Rx version of the workout isn’t better for everyone.  If you are deconditioned or new to CrossFit, the Rx version is probably worse for you.  Doing exercises at high intensity with incorrect techniques leads to injuries and soreness in the wrong muscles (lower back, neck, etc.)  When in doubt, choose the scaled option.

Moreover, each workout features a Men’s Weight and a Women’s weight.  So that’s 4 different versions of the same workout.

Learn CrossFit with Private Lessons

Did you know that we offer Private CrossFit lessons?  Just ask you personal trainer to put you on our CrossFit Foundations program.

CrossFit Foundations Program

Item added to cart.
0 items - $0.00

Try a Free Class!

New Member Discounts

Free Week of Classes & Open Gym +
Free Personal Training Session +
Free Canvas Gym Tote +
$30 in Rewards Points