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.