WOD stands for Workout Of the Day. This is our daily workout for our regular programming. The WOD incorporates all aspects of fitness, is constantly varied, meant to improve strength and conditioning. We program to allow our athletes to train everyday. We also tie in our weightlifting, gymnastics and Firebreathers programming in line with the regular programming. The WODs are infinitely scalable to any athletes and any levels.

Use a weight that’s manageable for you or use a percentage of the weight prescribed, and substitute movements you can do. For recommended scaling, ask your coach in class.

The WOD is a starting point, and each athlete will need to experiment to determine what “enough” means. Competitive athletes might need additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of one of our coach at Pyro, or it can be determined by carefully logging your workouts and evaluating the results.

Part of the CrossFit philosophy includes pursuing or learning another sport or activity, and the demands of those sports will affect what you can do in each WOD. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off, or to consider a WOD as “active rest” done at a lower intensity. In general, if you work the WODs hard, you will find yourself at an improved level of fitness. We also have the Floater workout each week, the weightlifting classes 3x a week, the gymnastic classes and Firebreathers for added work.

CrossFit will not get you bulky. You will get stronger, leaner and muscle definition will be more visible but will not get you ‘big”. This is not what our programming is about. We develop capacity across all fitness domains. Cardiovascular, respiratory endurance/ Stamina/ Strength/ Flexibility/ Power/ Speed/ Coordination/ Agility/ Balance and accuracy.

AMRAP: As Many Rounds As Possible

EMOM: Every Minute on the Minute

Rx or Rx’d: As prescribed. Meaning doing the workout without any adjustements

WOD: workout of the day

PR: Personal Record

PB: Personal Best

BW: Bodyweight

Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers

Seen for muscle ups. It’s a way to grip the bar or rings with your wrist over top.

Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to its function as a posterior-chain developer

1. A coachable mindset. Our coaches are experts at what they do. Listen to them

2. A good pair of multisport shoe. Reebok nanos or Nike Metcon are the most popular and versatile for CrossFit but any brand works. Need something with a harder sole than most running shoes to allow good ground feedback

3. Your own Skipping rope. We’ll always have skipping ropes at the box but nothing will beat having the style you want at the length you need. Skipping is already frustrating as it is when starting, make it easier for yourself. Rogue Fitness has a great selection at good prices

4. Something to track down your progress and workouts. A physical workout journal or an app is perfect

5. Awesome Pyro apparels

6. Good to have but optional: Hand protection gymnastic grip, a lifting belt, knee sleeves, lifting shoes

7. Bonus: A good, positive attitude. Failure is learning, embrace it