New Class Structure Overview.

By Josh Sroufek, Director, Training Programs & Athlete Performance

“MetCon. Strength & Power. CrossFit Women. Mobility & Recovery. Which class should I be in after Labor Day?”

This is a great question, and one we’ve heard several times since we announced the new EAD training options last week. So what’s the answer?

The people who train at EAD are on a shared journey to do better and be better, regardless of what “better” means to each person. It’s that “community” aspect I love about this place. I sometimes watch people talking and laughing after class and wonder if they would have made that kind of meaningful connection had they not just sweated through a really killer WOD. But even though we share a destination – “better” – the path to get there is unique for each person.

That’s why starting Tuesday, Sept. 6 we’re changing up our training options. The restructured classes will help each athlete within our Community achieve “better” in the way which best suits them, while supporting the CrossFit tenets of “unknown and unknowable”, General Physical Preparedness, and the 10 General Physical Skills (see related post). 

A few athletes have questioned the change – “I’m getting results. Why change?”, they say. We agree, you absolutely did get results from the previous class structure. And we stand by what we offered. However, we believe that in order for our athletes to reach their genetic potential, we need to challenge you in a different way. We also appreciate your honesty. Many of you admitted that you hold back – sometimes intentionally, sometimes sub-consciously – during the strength portion of a WOD in order to go harder during the MetCon.

Based on the goals you set during the 3-2-1 Goal!™ Workshop (register today / “Seminars”), we will help you select the “right” mix and frequency of MetCon, Strength & Power, and Mobility & Recovery classes to support goal attainment. Key to the mix will be periodization, or the progressive cycling of training elements over a defined time period, variety, performance fueling, and recovery. 

Here’s an overview of the new training options.


The Science. Metabolic Conditioning, affectionately known as the MetCon, challenges the body’s three energy systems (also known as metabolic pathways), and increases how efficiently we store and deliver energy.

What Are the Benefits? MetCon WODs are a fun and incredibly effective way to improve overall fitness, achieve specific sports-related goals, and change body composition.

What Can I Expect? Workouts combine strength, power, conditioning and core exercises in a constantly-varied mix. They are shorter, intense and will challenge you.

What Is a Sample WOD? For time: 100 Double Unders + 400m Run + 80 unanchored sit ups + 60 box jumps (24/20) + 400m Run + 40 Double Unders + 20 Wall Balls (20/16)

Can I Do It? Yes! Fitness Boot Camp, CrossFit Women and CrossFit athletes will quickly recognize the movements. Instruction / skill development at the start of class will help you acquire new movements, and the performance coach will scale the WOD to your current fitness level. 

Strength & Power.

The Science. This strength-biased workout will activate more muscle fibers, more rapidly, than any other modality of training.

What Are the Benefits? Strength & Power training is a solid foundation for all sports movement; enhances athletic performance; drives body composition changes; and builds confidence.

What Can I Expect? Olympic and Power Lift instruction, skill development & practice, and plenty of hard work. Make no mistake: this is no “sun’s out, gun’s out” lifting; we’re talking fully-functional movement.

What Is a Sample WOD? 1 Rep Max Snatch + Every 30 seconds for 10 min perform the following triplet: 1 Power Clean, 1 Front Squat, 1 Hang Squat Clean. Once you power clean the weight you cannot drop until completion of hang squat clean

Can I Do It? Yes! This class is perfect for athletes who like Olympic & Power Lifting, and who want increased speed, agility, quickness and strength. Fitness Boot Camp athletes have performed comparable movements with dumbbells (vs. a barbell), and CrossFit Women WODs frequently feature Olympic & Power lifts.

Mobility & Recovery.

The Science. Mobility & Recovery is the “missing link” for most athletes. The single greatest limiter for a majority of our athletes is the lack of mobility & flexibility.

What Are the Benefits? Injury prevention, increased range of movement, improved performance and improved movement efficiency are just a few reasons why you should attend at least one Mobility & Recovery class per week.

What Can I Expect? Classes could feature sports yoga and Pilates; core stability progression, band stretching; self-myofascial release; dynamic stretching; and more.

What Is a Sample WOD? Instruction, skill development and skill practice.

Can I Do It? Yes … and you should do it.

CrossFit Women. This class is a combination of MetCon and Strength & Power WODs. Athletes will attack the same WODs as the mixed gender class – but in a class just for women, led by a female performance coach.   

So here’s my answer to the question “Which class is right for me?”

They all are. The real question is what is the right mix and frequency for you? You’ll know that after you set your October – November – December goals at the 3-2-1 Goal!™ Workshop the week of September 12. 

Here’s a few other tips:

  • Try each class a few times. Focus on what you recognize. Embrace what is new, different and challenging.  
  • Come to class with an open mind. Meet new people. Expand your Community connection. Learn something new.
  • Ask questions. Many classes will have two performance coaches, so you’ll have ample opportunity to learn and grow.
  • Have fun. Celebrate accomplishments.
  • Get better.

CrossFit founder Greg Glassman opines that you are as fit as you are competent in each of ten general physical skills. EAD's new training program is designed to improve performance each of these ten skills. A nod to CrossFit South Bend for the image.