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.