Outside of “Benchmark” workouts that are designed to track progress over time, you should never see the same workout twice. Programming is designed so that there is constant variation of movement, weight, and duration. This means that one day may involve a shorter workout with heavier weights, and the next day, a workout designed for endurance with light weights and more repetitions. There is always a “Warm-Up” that is aimed to get the body going for what is in store that day, followed by the WOD. Saturdays we even throw in some crab-walk races, Tug-of War, and other games that will take you down memory lane to those childhood games (with a CrossFit twist, of course).