Class Procedures

At CrossFit Tallahassee, our classes are dynamic and may vary in structure, but the following provides a general outline for conducting a class. Please note that not every class will include every component, and the order may change. Some days, new components might be introduced to keep things fresh.

General Responsibilities:

  • You, as the coach, oversee all aspects of the class.

  • If a member has something to drop off, instruct them to place it in the office and notify us.

  • Ensure that all athletes reserve their class spots and check everyone into class.

  • Do not check anyone into class if PushPress says they need to sign the liability waiver. This is the main reason to check everyone in before the class starts.

  • Confirm that all athletes log their workout details into SugarWod.

  • Work with parents to ensure the safety of their children. Generally they should stay in or near the kid corral.

  • Maintain a safe training environment for everyone.

  • Overall, be responsible for the training experience of athletes and fellow coaches.

At Class Start Time:

  • Greet each member by name as they arrive.

  • Verify that visiting athletes from other CrossFit affiliates have purchased a drop-in pass and can be checked into the class. If not direct them to the QR code poster for them to purchase their drop-in.

  • Introduce yourself and all class members to newcomers.

  • Guide new members through the warm-up if necessary.

Announcements (1 Minute):

  • Clearly communicate any important announcements.

General Warm-up (5 - 15 Minutes):

  • The goal is to raise the heart rate and prepare the body for more intense exercise.

  • Organize the group into lines or a circle and lead them through the warm-up.

  • Review basic techniques and explain the purpose behind each exercise.

  • Avoid excessive coaching during the warm-up; let athletes feel comfortable as they warm up.

  • Utilize the warm-up to address specific areas like pull-ups, push-ups, or strict movements.

  • The warm-up should leave athletes slightly tired and sweaty.

  • Encourage newer athletes to scale the warm-up as needed.

Weightlifting (10-15 Minutes):

  • Weightlifting segments can be powerlifting or Olympic weightlifting with specific objectives.

  • Explain and demonstrate the lift to the group.

  • Organize athletes with similar weights to share the same bar.

  • Ensure athletes follow the workout plan.

  • Ensure all athletes are comfortable with safely dropping or bailing out of the lift.

  • Personally observe all 1RM attempts.

Skills & Technique (0-20 Minutes):

  • Lead the group through techniques relevant to the upcoming WOD.

  • Spend more time on technical or skill-dependent movements.

  • Use faults as teaching points, be expressive, and address athletes by name.

  • Focus on improving efficiency, safety, and cycle times.

WOD Demo & Explanation (1-5 Minutes):

  • Explain and demonstrate the WOD, including movements, reps, rounds, loads, distances, and scaling options.

  • Provide personalized scaling options for every new athlete.

  • Verify athlete understanding and answer any last-minute questions.

WOD (2-50 Minutes):

  • Encourage athletes without excessive cheerleading.

  • Coach effectively with quick, concise cues.

  • Explain the importance of cues if athletes are unresponsive ("Mechanics, Consistency, and then Intensity").

Post-WOD:

  • Congratulate each athlete with a "high five" or "fist bump."

  • Encourage and acknowledge their efforts, emphasizing coaching feedback.

  • Spend five minutes getting to know newer athletes individually.

  • Ensure all athletes log their results into SugarWod.

  • Check the gym for proper equipment storage.

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