Constantly varied, functional movements executed at high intensity. Workouts are typically short and intense, generally lasting 20 minutes or less. They are designed to increase work capacity across broad time and modal domains. They combine movements such as sprinting, rowing, jumping rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises. We use barbells, dumbbells, kettlebells, gymnastics rings, pull-up bars, medicine balls, and boxes. These elements are mixed in numerous combinations to form the prescribed “Workout of the Day” or “WOD”. The classes are an hour long and typically include a warm-up, skill development session, the WOD, and some mobility. Performance on each WOD is scored to track your progress and provide friendly competition.