Programming at CrossFit Wash Park

Our athletes access our daily workouts via SugarWOD (always posted 730pm the night before), and we no longer post them free on the website.  Since our founding in 2012, CFWP has written it’s own programming, and despite the growing popularity to outsource this, we feel strongly that only those that lead our community and are physically present every day will know best what our athletes need.  We are programming nerds that spend an inordinate amount of time and effort providing a sustainable and well-rounded plan that will prepare for you for a healthy life, high level CF competitions, and everything in between.  See a sample week below, along with information on our programming “why”. And of course we don’t expect you to take our word for it, so if you’re looking for a new gym come in for a free trial week and see how we apply all this in person!

*OUT OF TOWN DROP-INs: email/text us for the day’s workout if you’d like, but in any case we will work with you to find the most appropriate workout from our week’s programming based on what you’ve done the day before, etc.  You will never pay $25 and be asked to do 1000 burpees or something you could do next to your hotel bed. Money back guarantee on this.*

Here’s an example of a recent week of programming, and you can see how we mix in training days with no load between heavier barbell days, build on components of previous weeks, include a ‘long aerobic’ day, prioritize strict gymnastics, get the athletes inverted, includes both barbell and DB work, sometimes lift AFTER conditioning, etc (all staples of our typical weeks).  Also…IT’S FUN!!! Rest assured, most of our athletes are scaling at least one component or movement every day (eg <20% of our athletes are doing the gymnastic skill work on Tuesday and Thursday as written), and that no matter your skill level you will be challenged and continue to grow.

If you want more nitty gritty details on programming (weekly protocols, what to expect on frequency of movements, linear periodization, etc), check it out below:

Let us know if you have any other questions in regard to the our class or accessory programming in general!