What to expect from a CrossFit Training Session

Torque Openers:

Mobility is range of motion while maintaining proper torque. The point here is to work on mobility, not flexibility therefore tension is paramount. We are preparing the body’s muscular system for movement, whether it is strength or conditioning. The openers are about quality and finding torque nothing else.


These will always be done with exercises where external torque (ET) is needed. They are designed to hit the sympathetic nervous system, so you should go at them hard and with the proper mindset. The goal is to heighten the system and to be ready for training!


Here we are looking to build strength and tissue.  We do so through squat, hinge, push, pull movements.  We perform base strength movements as well as Olympic lifts, carries, sleds, ect. 

Metabolic Conditioning:

The MetCon is where we have some type of measurable workout of the day.  We are looking to have some fun while pushing yourself to new levels of training. Having intensity is best done in a group setting to truly push mental and physical boundaries. Beyond routine conditioning, true intensity work moves beyond the usual domains and aims to “scare” the system into rising to the next notch. This portion of the programming is not necessarily targeting the muscles, but mental fortitude and truly anaerobic threshold so don’t be let down if you can’t complete it every time. In fact, it’s designed that way. If by the end of these sessions you aren’t cursing the coaches name, you may need to reconsider your efforts.

Til You Quit:

These will always be with internal torque (IT) exercises. They are designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep. We would recommend a more mellow music, as the mindset is quite different. You will push just as hard and it will hurt just as much as the TAO workouts, they will just be a different kind of effort.

Structure Work: 

This would be considered your accessory work and will be specifically used to ensure the structure is strong and balanced to handle both training and sport. You will use both traditional and unique exercises to rebuild your foundations and further grow from there.


This where we would perform movements to bring the body back to the parasympathetic nervous system.