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.  

Each week we have a day focusing on (1) squat, (2) hinge, (3) push, (4) pull - the basics of human movement. Of course you will do more than just that “thing” on the given day, but that movement type is the focus. In any given training cycle (8-12 weeks), the days of the week work together in a block and the weeks of the cycle build on each other. We have one training day per week focused on olympic lifting, one day we do some plyometrics, and one where we work on some “inverted” skills (handstands) paired with a longer conditioning piece. Saturdays we tend to do longer, low-skill partner workouts (“grunt work”). Multiple times per week we incorporate “pratice” into class for gymnastics so we can learn skills and progressions without trying them at fatigue; at CFWP you do not need extra time after class to learn muscle-ups or handstand walking (assuming you are ready for these skills). We modulate intensity throughout the week and are very cognizant of reps per movement type in a given week, which includes incorporating a balance of strict vs kipping gymnastics (strict always the higher priority).

By being very intentional with programming, we allow people both to train up to 6 days/week while avoiding being overly fatigued or “beat up” (a common feeling at many CF gyms - too much intensity and volume). Ethan has been the owner and head coach since our founding in 2012, has always written all the programming, and at 46 years old is very cognizant in helping athletes make smart choices for the day, week, month and year - which is extremely relevant as we age!

As the training week progresses, our staff also checks with each athlete in class both for any modifications needed for the day (this is obvious and should be done every where), but one thing we do different than most gyms is also ask whether they should do a different training component from the week; for example, if someone can only make it in once in a week, we encourage them to do the squat component - this is the “king of strength” but also maintains a week over week consistency on at least one thing. We provide a to-the-minute 60 minute lesson plan daily both to the coaches and athletes, so whether you’re at open gym or making up something you missed on a different day, you have a resource to guide yourself through as if you were in that class.

Of course, we don’t expect you to take our word for it and is the reason we offer the free week - this way you can see how the training components fit together, and this concept is relevant no matter what week of a cycle you come in.

*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.* We also offer a drop-in week if you are here for one than one day.

We love programming and are happy to share more about it either in person or via email/phone, so please just reach out if you have any questions!

-Ethan
ethan@crossfitwashpark.com
505-980-6198