How Do We Program our Workouts?


While we have discussed this with many individuals and go over an overview of our programming during our Fundamentals Course we wanted to make a blog post discussing our view of programming and how we go about it on a weekly basis.

A general broad overview of our weekly programming is1 Long workout

2-3 moderate workouts (12-15 Minutes)

1 short workout

1 heavy day or strength day

1 day that will avoid shoulder work

The majority of our workouts are couplets or triplets, meaning 2-3 movements per workout. This is a pretty standard way of programming weekly workouts. Our programming is targeted at general physical preparedness (GPP), which is a fancy way of saying it is to help people in their everyday lives. This is our goal, to provide health and fitness benefits that will help individuals live better lives. In our previous blog post, we discussed why we do not do strength and then Metcon.

So how does each workout come together?

We look at it as a puzzle, each piece has to fit and compliment one another. We create a monthly template and input workouts into this with the aim of being constantly varied and having the workouts encompass as many elements/movements as possible. Then, on a weekly basis, we enter these workouts into our weekly template that becomes more specific. Sometimes these workouts will change or adaptations will be made within the weekly template based on how we feel the overall structure of the week looks.


We do not follow cycles within our GPP programming. You may have seen our social media post a couple of weeks ago discussing the reason behind this. Training for everyday life does not require cycles.  We place no extra emphasis (intentionally) on any particular skill, movement, or strength bias. We also do not program specific elements on specific days for the main purpose of if a member cannot make it on a specific day then they would never see that element. Our workouts are designed to push our athletes to develop skills, increase intensity, and develop fitness that can be maintained over a lifetime.

Is it flawless, absolutely not. Are there biases, of course. Everyone has biases, whether intentional or not. But our goal is to offer a program that is broad and inclusive so that if you are a teenager or a grandparent you will reap the benefits of the program. Greg Glassman said it best when he said:

“CrossFit isn’t for everyone, but it is for anyone.”

Here at CrossFit Bearden, our goal is to keep it simple. Complexity does not make things better.  More (volume) does not make things better. We want our athletes to be able to come in, have fun, push hard, and leave like they accomplished something. 

Joseph Townsend1 Comment