Strength

As a gym that focuses on both strength AND conditioning, we lift. A lot. Typically 5 days a week we incorporate a strength training session, often paired with a gymnastics skill, prior to the workout (i.e. timed, high-intensity) portion of the class, known as the WOD (workout of the day). Our strength sessions are established in cycles, in which during a given period of time (e.g. 8 weeks, 3 months, etc) we are focused on building strength on a certain set of lifts and then test (i.e. see growth/progress) at the end of the cycle. In addition to the fun aspect of lifting heavy things, we view it as an essential part of developing long term health (e.g. increasing bone density). 

Conditioning

WODs are our conditioning sessions.  Most of our WODs are in the 10-20 minute range, which we vary from day to day depending on the loads and movements involved. In our experience, this is the time frame in which most athletes can work at a high level of intensity AND still maintain proper technique. Occasionally we go for extremely short and intense WODs in the 3-7 minute range, and even less occasionally work in the 25+ minute time frame. We believe that "going long" (i.e. WODs over 20 minutes) with enormous rep counts on a regular basis is not only unnecessary to increase strength and fitness levels, but adds considerable injury risk as movement tends to fall apart as the body fatigues. We don't avoid these types of workouts entirely, but just remain well aware of diminishing returns during WODs.

Competitors/Specialized Training

Additionally, with a growing number of CFWP athletes entering CrossFit competitions, obstacle course races such as the Tough Mudder, and/or specializing in specific areas (powerlifting, Olympic lifting, etc), we will tailor programming specifically for individuals to best prepare them for any specific short term goal.  We typically modify and add WODs and lifting sessions for our advanced CrossFit athletes as their competitions draw near.