Workout of the Day (WOD)

Constantly varied functional movements done at high intensity. The WODs are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique. All functional movements to include 3 modalities; mono structural, gymnastics and weight-lifting. This is our GPP program (General Physical Preparedness) designed to increase your work capacity across broad time and modal domains while improving CrossFit’s 10 general skills. Cardio-respiratory endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Balance, Coordination, and Accuracy.

Workouts are broken out into 3 phases.

Warm Up

The idea of the warm up in CrossFit is not just to get the body warm, as in 10 minutes on the stairmaster, but to work the body through movements that it will experience during the class.  As such, warm ups at CrossFit Kilter are functional movements that are often just as concerned with technique as the rest of the class.  New trainees at CrossFit Kilter are often surprised at the amount of attention their coach will pay to their movements during the warm up.  Good form is not something that one switches on and off according to the importance of the moment.  Sloppy technique during the warm up leads to sloppy technique during the WOD.  And sloppy technique is the devil’s own brew. Warm up typically lasts about 10-15 minutes.

Strength & Skill

During the strength movement we focus on mastering olympic style weightlifting, practicing form and functional movements. Strength phase typically last about 10-15 minutes.


The final stage is the actual Workout of the Day.  WODs typically last about 20-30 minutes.