When you arrive at the gym the first thing you'll do is check our chalkboard to see what is today's workout (WOD). The warm-up, workout and post-wod are unique everyday.  

Then you'll begin your warm-up. While you work on your warm-up your CFTally coach will check in with you to see how you're feeling and generally see how you're doing. Remember all workouts at CFTally are coached. You'll generally have 15 minutes to complete your warm-up but this can vary.

After the warm-up is complete you CFTally coach will gather everyone together to go over the standards for the workout. We call this the movement of the day (MOD) and it's where we refresh your memory or teach you the movements that compose the WOD.

Every WOD is a performance. That is every WOD is performed with intensity.  We measure and record everything you do at CrossFit, so the workout might be measured by time, weight, repetitions, or some other combination. 

After the WOD we'll take a rest then we'll either do the Post-wod which might be a short activity like jumping rope for 5 minutes or Bench press 5-5-5.  Many times the wod is too long and challenging for much of a post-wod, so on these days we'll simply begin our post-wod recovery with rolling and stretching.

We plan the warm-up, WOD, and post-WOD to last for 60 minutes, but often it takes less.

Last updated on October 11, 2010 by Greg Keeter