Our Approach to Programming / You May Not Love Every Workout

Let’s just say it out loud, because at some point there are members who think it: “I don’t like the programming.”

If you train long enough, there will be workouts you love, workouts you tolerate, and workouts you would rather avoid. That doesn’t mean we think the programming is perfect, and it doesn’t mean it’s broken. It reflects the reality that not every workout will align with your preferences or strengths. The real question isn’t whether you enjoy every workout. It’s whether the programming is helping you progress over time.

After more than a decade of running a gym, we can tell you this is one of the most consistent and polarizing topics we deal with. Programming will always have its critics and its fans. Sometimes those opinions are quiet, and sometimes they are very loud. At the same time, we have members who tell us they are more fit than they have ever been. Both things can be true.

Our job is not to program workouts that make every member happy every single day. Our job is to build something that works for the long-term health and progress of the entire community. That means listening to feedback, looking for patterns, and making adjustments where they are actually useful. It also means accepting that some level of disagreement will always exist. And that’s okay.

What We Are Trying to Accomplish with Programming

We follow a simple principle that guides everything: Constantly varied does not mean random. You are not going to see traditional “strength cycles” where we squat on the same day for six straight weeks. You are also not going to see every workout designed to leave you flat on your back staring at the ceiling. Some workouts will feel heavy. Some will feel fast. Some will feel technical. Some will feel like you could have done more. We intentionally look to balance:

• Barbell strength work

• High-skill gymnastics

• Conditioning pieces

• Odd-object work

Fitness is not built from a single type of stimulus. It is built from exposure to many different stimuli over time. If every workout felt the same, you would plateau quickly, even if it felt satisfying in the moment.

At the same time, we are not above taking a hard look at what we can do better. We recently analyzed our last 12-months of programming. Top of mind was whether we have been holding true to the goal of incorporating barbell work into our workouts in the right balance. We learned that in most weeks, barbell work showed up consistently in 4 out of 6 programmed training days. Weeks with only 3 or as many as 5 barbell days being the exception. This helped to confirm that we are on the right track in this area. However, that same analysis highlighted a couple areas where we have room to improve:

1. Adding more longer, single-modality conditioning work (i.e., longer running, rowing, and air bike workouts to improve aerobic capacity)

2. Spending more time developing strict gymnastics strength and skill movements

Those are areas we will continue to refine as we evolve the program. But programming alone is only part of the equation. To actually see results, there are a few key things that matter just as much.

The Good Habits That Accelerate Progress

We see a few good habits among members who make the most meaningful progress:

1. Regular Attendance

CFDA’s programming is designed across weeks, not isolated days. If you are showing up one to three times per week, you are absolutely doing something positive for your health. That matters, but it is not the same as following the full intent of the program, which is designed around working out five days per week. Ideally, you are working out for three consecutive days, then taking one day off for recovery before returning to the gym, then repeating this cycle. Keep in mind this is a general guideline, not a hard rule.

2. Ensure You Are Getting Proper Nutrition and Recovery

The saying that a six pack is made in the kitchen is absolutely true! No amount or form of exercise can counteract a poor diet and inadequate sleep. If your body is not getting the right amount of calories, enough protein, and consistent recovery, it cannot adapt. Strength, muscle, and performance gains require the right input. If the input is missing, progress will stall. When you get this right, your energy improves, your strength increases, and your body is actually able to respond to the work you are putting in.

3. Avoid Cherry-Picking Workouts

If you want to make meaningful progress, make it a habit to show up for the workouts you would normally skip. Those are often the ones that will move the needle the most.

Cherry-picking shows up more than people realize. Some athletes choose workouts based on what they like or where they feel most confident. Heavy barbell days, certain movements, or specific time domains tend to pull people in, while workouts that expose weaknesses quietly get skipped. The problem is that progress does not come from doing more of what you are already good at. It comes from consistently working on what you tend to avoid. Over time, cherry-picking leads to plateaus.

4. Focus on the Intended Stimulus

Every workout has a purpose. That purpose is not always “as heavy as possible” or “as fast as possible.” Sometimes it is controlled movement, technical practice, or sustainable pacing. 

When we talk about the intended stimulus, we are referring to how the workout is supposed to feel to you and what it is designed to develop. For example, a workout might be designed to be completed at a steady pace with minimal rest. If the weight on the barbell is too heavy and forces you to stop frequently, you are no longer getting the intended benefit of that workout. This is an example of how chasing Rx can work against you. This is where thoughtful scaling and progressions should come into the picture. 

Our members that continue to hit and exceed their goals recognize that scaling is not a step down. It is the fastest path forward. If you are unsure of the stimulus or scaling options, ask a coach. Getting the stimulus right is far more important than sticking to what is written on the whiteboard.

The Reality of Individual Needs

CrossFit is designed to be scalable for a reason. The goal is not to fit yourself into the workout exactly as written. The goal is to make the workout fit you. This is where quality coaching makes a huge difference.

Every member walks in with a different history. Some are working around injuries, managing chronic conditions, or navigating stress, sleep challenges, and major life events. We see members train through pregnancies, surgery recovery, fractures, serious health battles, and cancer treatment. We see people show up despite demanding careers, family responsibilities, and days when it would be easier not to.

Ultimately, it comes down to walking in our door, even when life makes it hard.

We are building a program and a community around long-term health, strength, and quality of life. That means:

• Moving well

• Getting stronger over time

• Staying consistent for years, not weeks

• Supporting an active lifestyle outside the gym

The question is not whether you like every single day of programming. The better question is: Is this helping you become stronger, healthier, and more capable over time? If the answer is yes, even if it does not always feel perfect, you are on the right path.