Short for “Workout of the day”. Workouts are composed of either one, two or a perfect balance of the three CrossFit modalities explained below.

Metabolic conditioning – Commonly referred to as”cardio”, the purpose of which is primarily to improve cardiorespiratory capacity and stamina through the use of our rowing machines, ski erg, air bikes, jump ropes.

Gymnastics – Covering body weight exercises/elements or calisthenics to improve body control by improving neurological components like coordination, balance, agility and accuracy. Movements include air squats, push-ups, sit-ups, rope climbs, pull-ups, muscle-ups, dips, handstand push-ups, lunges etc.

Weightlifting – Learning the most important weight training basics, Olympic lifts and Powerlifting, where the aim is primarily to increase strength, power, and hip/leg capacity. Movements include deadlifts, cleans, presses, snatch, clean and jerk, kettlebell swing, medicine ball drills.