GYM PROGRAM


Session Plans are tailored to keep members excited, committed, and pushing their boundaries. We mix major lifts, gymnastics, & endurance as much as creativity allows, because Routine is the Enemy.

2 WEEKS OF FREE PLANS
What we offer is solid, well thought out CrossFit programming so you can do cartwheels when you are 70, coupled with brilliant lesson plans for the coaches in the trenches, and passionate support by people who have been living and coaching CrossFit for the last 15 years.

What You Get

Here's a look at what's included with every session plan.

To help your coaches up their game, we give you: a workout brief with a daily video and detailed coaching notes, scaled workouts for any level of athlete, customized warmups, and more!
Look At A Plan
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Direct access for questions and support

We are not just “the face” of the company — we write the session plans too. No revolving door of programmers here! Which means you’ll always have direct access to the people behind the program, us. :) We’ve limited memberships to 150 affiliates so that we can show up and serve everyone well.

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Confidence that the plans are tested a month ahead

These plans are tried and true. We’ve partnered with a few CrossFit affiliates who test the program a month ahead so that we can work out all the kinks, make some improvements, and get everything polished before putting the plans in your hands.

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Bonus workshops and coaching audits too

We’ve created workshop guides so you can offer a little something extra to your community (a popular one is the Double Under Seminar). Plus, you can submit 2 videos a year for Pat to audit and offer feedback, just as though he’s there watching you coach.

 
Frequently asked questions

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Building Resiliency in Communities
Many of our members have switched from strength-biased programming and are loving life.
  • “I just wanted to share some data with you. We’ve been using WUWO since April. We took a little heat when we went from what we had been doing, which was strength + metcon or the occasional skill + metcon, to the traditional CrossFit model that is WUWO.

    Over the last two days, I believe we completely silenced the critics.

    On Tuesday, of 20 athletes with previous Annie times, 19 PR’d. On Wednesday, of 68 athletes that came through our doors (roughly a third of our membership), 66 set a 1 rep max if they had not previously recorded one (brand new members) or PR’d. Myself included with a 5lb lifetime PR of 420. This is a mix of new athletes and athletes that have been with us since we started in our garage a little over two years ago. Thank you again for the awesome service you provide.”

  • “I would just like to say thank you for your amazingly detailed programming. We are just heading into our 6th year of affiliation, and this is the first time we have ever outsourced programming. Before, I had always seen it as cheating and I assumed I had to program to be a good coach. I was nervous about what the members would think when we told them.

    BUT!!! Since we signed up with Warmup & Workout at the beginning of 2016: Our membership has doubled. We have hired a new full-time coach. We have time to focus on coaching instead of programming. We have become better coaches, as we are coaching classes that take us out of our comfort zone. And my husband and I have a little more time together to spend with our family. It has been a massive success, and we would like to thank you for making our lives a lot easier and our members happier.”

  • “I’m a biased-program coach, so for the 7 years I’ve been programming, I totally went against what they teach us in the L1.

    I never did mono days or gymnastics days. I love lifting heavy and slow, and frankly, CrossFit hurts, running sucks and gymnastics progressions are slow and boring. So I program the way I workout.

    I totally missed the chance to develop well-rounded humans. At first, I was worried. The meatheads in the gym grumbled because we were following a non-biased program. I had no idea that I was actually injuring people — barbells every day, squats 2x a week, Olympic lifts… The general public doesn’t need that, and class, the way you program it, is healthy long-term and FUN.

    Now my clients love it. Injuries went way down. And people feel better. I’ll never switch.”

  • “I have to admit that when I first opened in 2011, I tried to fit as much as possible into each class, as this is the way it had been in my old box. It was a fear of mine when I first signed up for your programming. What I realise now, after also completing the Level 2, is that it was too much.

    Programming strength and a metcon left little time for an appropriate warm up and little time for coaching. Using your programming and what I learned at the Level 2 has brought a whole new feeling to the box.

    Our members are learning new skills and getting stronger and moving better because we have the time to coach them during the warm-up and workout prep. Our membership still continues to grow, and our athletes are happy.

    I even said to my partner last night that I do not know how we fit strength and a metcon in before. It was crazy. I would like to take this opportunity to thank you and Taz for the programming. It has saved us lots of time to focus on training new coaches and building the business.”

  • “The programming has been on point. I have made some considerable gains since starting a few months ago. My front squat 1RM is up to 355, triple at 325 with my previous 1RM being at 305. I’ve made some considerable improvements with my shoulder stability and strength even with torn labrums. Squat snatch was only at 170 but has since gone up to 205. I really appreciate your help. You guys have been awesome.”
  • “We have been in business for nearly 9 years, and programming has always been the thorn in our side. Our programming has certainly been progressive, but so has the time dedication.

    WUWO came directly off the heels of our Level 2 Certification. Our change of coaching style blended seamlessly with our new programming. Having a complete daily syllabus to follow takes all the logistics out of our hands. We simply execute!

    A piece of the puzzle we didn’t see coming is the ease of mind knowing that our athletes are taken care of when we aren’t coaching ourselves. We train our coaches to follow the daily syllabus with precision, adding their flair, knowledge, and energy. This has created an entirely different atmosphere.

    The response from our athletes has been all positive. They are enjoying the warm ups and mobility. The WOD’s have more focus, so athletes have increased their intensity without sacrificing form.

    As a small business, paying for programming has never been in the cards. Making the decision to go with WUWO has been a great decision. The time that was dedicated to programming each month can now be divided into coaching energy and personal time.”

 

Generally, humans prefer to do the type of training they need the least. Barbell lovers want daily strength work. Metcon lovers want that cardio. The aim of our program is to get your people more fit across ALL physical skills: respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

Every month has a focus or theme

Every month, we like to challenge members to improve skills that are difficult for the majority.
November 2019 — Project Snatch

In November, we are switching gears from the intense workouts of the Open to hone in on a highly skilled lift that we all love (or love to hate) — the Snatch! The goal for the month is to grease the groove for the Snatch and its positions. We have a total of 10 sessions, where we will work on receiving, landing and footwork. The Complexes are simple and shouldn’t take more than 10 minutes for each session. The loads we prescribe are not heavy, this is about practicing a skill under light loads to improve. We aren’t looking for Snatch PR’s. Those will come AFTER we nail our positions this month!

December 2019 — Project Mobility

We love Christmas AND we all need to mobilize more, so we’re combining the two with a spin-off of the “12 Days of Christmas” song to make “12 Days of Mobility.” There will be Ninja Flows. Spicy Hip Stretches. Cat and Camel Twerks. Leading up to Christmas, we will add another Mobility Movement to the mix (going from 1 to 12, like the song), and we have placed these either in the Warmups or the Cool Downs. Our intention for December is to keep things fun and give everyone a break from the stresses of the holidays — while getting flexy, moving better and optimizing range of motion!

Choose A Plan

    WUWO Programs

    From: $50

    Select any combination of programs, and then click add to cart.

    A GPP program for 60-min classes. 7 plans per week.$229 /mo
    An Olympic Lifting add-on to our Gym Program. 3 plans per week.$79 /mo
    An add-on to the Gym Program. 5 plans per week.$50 /mo
    For teenagers, ages 12 - 18. Monthly subscription. 5 plans per week.$79 /mo
    A 4-month program for teenagers (ages 12 - 18).$239
    For kids, ages 7 - 12. Monthly subscription. 5 plans per week.$79 /mo
    A 4-month program for kids (ages 7 - 12).$239
    Total Cost: $0

    (monthly plans will be pro-rated for the first month)

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    Select any combination of programs, and then click add to cart.

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