WOD means “Workout of the Day.” You can expect a structured hour long class that includes the following elements: group warm-up, skill or strength, conditioning (WOD), and cool down. These sessions are programmed in advance with total body fitness in mind. The principles of constantly varied, high intensity, functional movements are consistently applied. Emphasis is placed on the 10 components of fitness: cardiovascular / respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. While every class pushes an individual to their limits, we offer various modifications and scaled versions of all the movements.