Workout of the Day (WOD)
WOD (Workout of the Day) Newsletter
Want our workouts delivered to your inbox? Just click the link below and check the Workout of the Day Group.
What is a WOD?
WOD means Workout of the Day. It’s the programming for the class, e.g. which exercises and how they should be done. WODS include Powerlifting, CrossFit, TRX, Yoga, and Mobility Workouts.
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.
- Beginner: appropriate for all new members.
- Intermediate: for someone working out at least two months.
- Advanced: for someone working out at least six months.
- Expert: for someone working at least a year.
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.
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.