Our Programming Methodology

While the programming may appear somewhat random (”Why are we doing burpees again?”), there is a method to the madness - and that is constantly varied. At its core, CrossFit workouts can be adapted for people at any age and level of fitness and are focused on functionality.

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At the base, we work to balance the three major components of the CrossFit prescription:

  1. Metabolic Conditioning (improve your engine)

  2. Gymnastics (move/manage your bodyweight)

  3. Weightlifting (move an external object(s))

Layered on top of this, we also look to incorporate the 10 Fitness Domains: Endurance, Stamina, Speed, Power, Strength, Coordination, Balance, Flexibility, Agility and Accuracy. These are approached through various movements and combinations of movements.

The general daily flow to each training session is as follows:

  • Stretch and warm-up individually

  • Group warm-up

  • ‘Skill-of-the-Week’ (SOTW). This entails a week-long focus on a specific skill(s) to ensure everyone receives instruction and repeated exposure over the course of the week. This will address some of the more complex skills like pull-ups, double-unders, etc.

  • A strength movement. Ones that you will see regularly are deadlifts, squats, and shoulder presses. Getting these movements down well and developing the basic strength necessary that these provide will greatly assist with your future development of the more complex cleans and snatches!

  • A WOD (Workout of the Day). It could be a hard burner intended to stress you at a fast pace over a short duration (AMRAP-3). Or it could be a long grinder (10 movement Chipper) to stress your endurance and stamina.

  • Individual cool-down