• Fully Loaded (full equipment)
• Partially Loaded (dumbbells/house objects/jump rope)
• Unloaded (bodyweight)

It will be a SIX days per week program, with Sunday as a rest day. For Sundays, we're including a GO, or Get Outside, Workout. There will not be a full session plan, but we'll give you a fun workout people can do with their families in their backyard, driveway, etc.

Notes for Fully Loaded track
This is like the regular gym programming for any of your athletes who have fully kitted out home gyms. We haven’t included any GHD work or strongman style training this month (April 2020).

Notes for Partially Loaded track
We have prescribed 50/35 lb. as the dumbbell load for everything. If people have lighter/heavier, have them use that and modify the movement/reps to accommodate.

If they don’t have dumbbells, have them substitute items from their house: water jugs, washing detergent, rice, potatoes, kids, dogs…

Notes for Unloaded track
This is a true bodyweight track. No loads needed. If they want to add items from around the home, use the partially loaded track.

You will notice that for this track, the workouts will have elements that are similar to the other two tracks and elements that are not. For a lot of loaded movements, it is virtually impossible to respect the initial stimulus. The biggest goal here is variance and fun. We want to keep people performing these as regularly as possible!

Taz Barber is the session planner for the Gym Program. She’s been actively involved with CrossFit since 2009 as a competitor, gym owner, coach and coach developer. She opened the first CrossFit affiliate in New Zealand, she’s co-led coaching development programs responsible for 60+ coaches, she was on seminar staff (before becoming a mom) and she’s been actively writing session plans for facilities for over 9 years.

The plans are also analyzed by our team who look at the ratios of how often members are squatting, hinging, carrying, pressing, pulling, going ground to shoulder, or ground to overhead. We check planes of motion and joint loading too.

A workout brief that gives you tips and strategies for coaching the workout, like what the stimulus of the day should be, the ‘why’ behind the workout, how to best flow between movements, how to scale or substitute movements, and what goals to set for every athlete.

A structured warmup. We believe the purpose of a good warmup is not only to prime your body for intense work, it’s also where you practice movements, refine skills, and build those neurological pathways that are so important to overall fitness.

A workout prep section for detailed walkthroughs of the movements in the workout so that your clients can review each moving piece of the lifts/movements and determine scales or substitutions. Depending on the day, it could also include skill or technique work for the associated movements, or loading schemes to prepare for a heavy day. The aim of workout prep is to get a client prepped and doing the exact movements and weights they will find in the workout that day so they’re ready for 3-2-1-Go!

A workout with 3 options (Fully Loaded, Partially Loaded, Unloaded) so that everyone, no matter their set-up or fitness ability, can get a quality workout that meets their needs.

Every section described above also includes time breakdowns that tell you roughly how long each piece should take so that your coaches stay on-schedule.

A daily video where Pat stands at the whiteboard, just as if he were coaching the class, and gives you the gameplan for the day. Then, he leads you a through a warmup. Videos are typically 15-35min in length.

Movement Demonstration Videos that show you what a movement is and how to coach it.

Some session plans also include warm downs or mobility suggestions.

Our program is not tailored to your facility because we believe a well-planned CrossFit program doesn’t have to be written specifically for one gym. A good GPP program will help every human improve, no matter their fitness level, injuries, goals or location on the planet. Every single person will improve from a varied program.

We believe that the customizations shouldn’t come at the programming level. The same CrossFit programming could be used across hundreds or thousands of facilities with great effect. The magic comes from the coaching. That’s where you personalize and custom tailor the experience.

Another thing to keep in mind is that any group selling you “customized” programming often isn’t telling you the whole truth. You are still receiving the same programming as dozens, or hundreds, of other gyms. They are merely funneling you into certain buckets (strength-heavy, gymnastics-heavy, endurance-heavy, GPP focused) with their other clients. And the problem with this is that facilities will often request that the program be a little biased toward the type of training their athletes like, or want, and need the least.

The simple fact of training is that we all prefer to do the type of training we need the least. So if your athletes are requesting more lifting, that’s most likely what they’re already good at. Which means they don’t need to lift even more than they already do. They need to run. They need burpees. They need to practice gymnastics skills.

The only way to give your clients completely customized programming is to write it yourself. If you have the extra time and energy, get after it!

You can give access to your coaches with our ‘Team Access’ feature, which will give them their own log-in and member dashboard where they can search through the calendar of session plans, watch videos, and access some other resources. They can easily access the site from their phone, desktop or tablet. (There's no app.)

* Side note: They will not have access to your billing info or other admin settings.

Let’s say you sign up on the 15th, you will be charged for the 15th – 31st, and you will have access to only those days’ plans (15th – 31st). Then after your first month, you will pay the normal membership price on the 1st of each month.

If you want to wait until the first of the upcoming month, you can go ahead and purchase the program. In the checkout process, there’s an option to pre-purchase so that your membership will begin and your payment will be processed on the 1st of the upcoming month. This is a great option if you need a little time before you launch our program at your facility but you want to go ahead and get everything in order.

Our Oly Program is for people who want to get better at the sport of Olympic Lifting, whereas our Competitor Program is for people who want to get better at the sport of CrossFit. In other words, the Oly Program looks to make people better lifters, and our Competitor Program looks to make people better competitors.

Another big difference between the two programs is that the Oly Program can be done as a stand alone program, but the Competitor Program cannot (it is only available as an add-on to our Gym Program). But keep in mind that even though the Oly Program can be a stand alone program, it is written to be combined with the Gym Program.

The Oly Program includes “Additional Work” for people who don’t follow our Gym Program so they still get the desired results. This program is 60-90 minutes of training volume 2-3 days a week.

With our Competitor Program, you must complete the Gym Program workout at the Rxd or Competitor levels and do the extra Competitor Program work to see the desired results. This program is 30-60 minutes of training volume 5 days a week.

This is a huge time-saver and makes things very easy on your end. Also, linking your Wodify/btwb/SugarWOD account with WUWO is a simple process that will take you less than five minutes. If it gets tricky, we’re here to help!

You can also find our plan via the Wodify/btwb/SugarWOD marketplaces.

You can read all about our Pay What You Want (PWYW) system in the next question below: "How does your PWYW pricing work?"

As for the specifics for each platform, with SugarWOD and btwb, you can pay what you want.

With Wodify, their system's minimum is $100. This figure is set on their side and completely outside of our influence or control. Though, $100 is a significant discount from our traditional $229 pricing. So it's still an incredible deal when you calculate the savings over time.

We want to change the world through fitness. Specifically, by delivering solid CrossFit programming (that gives people the benefits of fitness for decades) AND by supporting coaches who are interested in becoming more skilled at community-building, emotional intelligence, and communication.

We don’t want to just develop coaches. We want to develop leaders and mentors.

People who go above and beyond. People who “get it.”

To do that, we need to spread our vision far and wide. And the simple fact is: Price is a barrier to entry for some.

Maybe someone’s passionate and skilled but lives in a super rural area. Are we going to turn them away because they’re not flush with cash? Nah.

We actually have a variety of situations with WUWO. Many are decent-sized affiliates with 160+ members but we also have a lot of affiliates with around 60 members (or even fewer). Then there are the less typical scenarios like groups of friends who workout together because they don’t have a nearby affiliate, soldiers training overseas, affiliates bouncing back from fires or disasters, and so on.

We’ve done our best to work with people on a case-by-case basis, whether it’s because of exchange rates or circumstances, but it’s not been front-and-center enough. We’d like to change that so people don’t assume we’re not willing to work with them because we’re too “fancy pants” or something.

We want more gyms to get on the GPP train.

We need more facilities dedicated to resiliency, who encourage people to leave their egos at the door and chase difficulty. Because running a business is hard, being a parent is hard, being a caregiver to loved ones is hard, and we could keep adding to this list all the other difficult things we're asked to do as humans. Hard things are part of life and we want to train people to be physically, mentally, and emotionally prepared for the good and tough times.

We want to work with affiliates of all sizes. If you’re not profitable now, we want you to be profitable. If you’re doing well, we want you to do even better.

If one of us succeeds, we all do. It’s about the larger mission at hand.

And we see this pricing move to be in alignment with our larger vision: Fitness for decades, for everyone. Powered by skilled, generous coaches who show up and serve.

Long story short: By changing this one aspect of our business, we're transforming the barrier of entry from price/cost to a different type of buy-in — similar values, a shared "why," and a compatible mission.

What we're doing is suggesting a fair price that we've come to carefully.

You pay what's fair according to your circumstances.

As a small business owner, you know the stakes. You know how it feels when people undervalue what you do because they don't understand what it takes to keep the lights on and the doors open. We trust you.

Fair prices we're providing for different facilities and situations:

• $99
• $149
• $199
• $229

* You will be asked several questions as part of the checkout process so we can get a better sense of what kind of programming you've been using, and to see if our vision, values, and "why" are in alignment.

** We've set $39 as the minimum but if you need to go lower, we're happy to chat with you to hear more about your circumstances. Just reach out and let us know.

*** 1% of our monthly revenue is donated to Steve's Club, a national network of 20+ programs through which at-risk or underserved youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure.

**** Our Gym Program is the only PWYW program because our other programs (Kids, Teens, etc.) are written by wonderful people who we want to support with full pricing.