W O D stands for Workout Of the Day. Here at IronBlaze, we develop our own WOD programming that promotes a well-balanced mix of skill development, strength conditioning and metabolic conditioning. The WODs are posted daily on this page, including advanced-level (RX'd or As Prescribed) weights, reps and rounds for both men and women. During class, the coach will show athletes how to scale the WOD if necessary, according to varying fitness and proficiency levels.



CrossFit Journal: The Performance-Based Lifestyle Resource


CrossFit is a core strength and conditioning program. It's goal is to optimize physical competence in each of the 10 Fitness domains. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

Its focus is on maximizing motor recruitment pattern response, developing power, cross-training with multiple training methods [endurance, gymnastics and weightlifting], constant training and practicing with functional movements and the development of successful nutrition strategies.


Functional movements: universal motor recruitment patterns = compound movements, multi-joints. They are natural, effective and efficient locomotors of the body. No aspect of functional movement is more important than their capacity to move large loads over long distances, and to do so quickly.

Intensity: defined exactly as power, and is the independent variable, most commonly associated with maximizing the rate of favorable adaptation to exercise. The breath and depth of a program's stimulus will determine the breath and depth of the adaptation.

Constantly varied: We believe that preparation for random physical challenges i.e. unknown and unknowable events - is at odd with fixed, predictable and routine regiments.


ABSOLUTELY! Your needs and the elite athletes' are the same, increased capacity on the 10 physical fitness domains abovementioned. Ofcourse we cannot load your grandmother with the same weight we would assign an Olympic Skier, but they both need to squat. In fact, it is essential to maintain functional independence and improving fitness.

Do YOU have time?

It turns out that intensity of training that optimizes physical conditioning is not sustainable past 45 minutes to an hour. More is NOT better.


IronBlaze CrossFit On-Ramp Course is mandatory for the individual who wants to train in our CrossFit group classes. The course consists of 4 classes with the duration of 1 hour per class. During the one hour class you will, along with other beginners, be working with our certified coach who will safely expose you to our movement curriculum in a small group setting. Fundamental movement techniques will be tackled as well as a progressive introduction to the intensity levels that are inherent in our group classes.