Let’s talk about something you’ll notice every day at our gym: the three versions—or “layers”—of each workout.
At many CrossFit gyms, when you walk in and look at the whiteboard, what you typically see is the RX (prescribed) version of the workout. That’s the version most commonly displayed—the competition standard.
Here’s a little history: when CrossFit first started, CrossFit HQ (also known as “main site”) would post a workout every day—and they still do. The version they post is designed for elite athletes. It’s meant to challenge the top-tier competitors in the community, with movements, rep schemes, and time caps that push the edge of performance. That’s the RX version.
But one of the things that has always made CrossFit great is that it’s infinitely scalable. That means no matter who you are, where you’re starting from, or what your goals are, there’s a version of the workout that will work for you. That’s one of my favorite things about it.
So now let’s come back to that whiteboard. Instead of only posting the RX version—which, let’s be honest, applies to only a small group of members—we’ve chosen to layer our workouts.
Each day, you’ll see:
- RX – the competition standard
- Intermediate – for those looking to train for the sport of life and build a maximum buffer from injury, illness, and aging.
- Foundations – designed for those building a base level of strength, movement quality, and overall fitness
I once had someone question this approach by asking, “Doesn’t that just make it easier for people not to work hard?”
Actually, I believe the exact opposite is true.
I want every single person who walks into our gym to look at the whiteboard and see themselves in that workout. I want them to know: this is what I can do today to move toward where I want to be tomorrow, next year, and even 20 years from now.
It’s about seeing a clear path—from where you are to where you want to go.
If your goal is to be fit enough to enjoy life, protect yourself from injury and illness, and maintain your independence for as long as possible, then a workout designed for competition may not always make sense. And that’s okay—it wasn’t made for you. RX is about performance, and sometimes the risk-reward scales tip in favor of that.
That said, there will always be a place in our gym for athletes who do want to compete. Some of our members love pushing those limits, testing themselves, and treating CrossFit as their sport. We support that wholeheartedly.
But our gyms are also for people who want to build lasting, functional fitness—who want to be able to get up off the toilet on their own at age 85, or chase their grandkids around the yard, or stay out of a nursing home as long as possible.
That means we welcome people who aren’t there yet. And when they come to class, I want them to see a version of the workout that makes sense for them—not a long list of confusing scaling options that leaves them unsure where to start.
Here’s how we think about the layers:
- If you want to compete in CrossFit, we’ll help you build the strength, skill, and engine to hit those RX workouts with confidence and within the intended stimulus.
- If your goal is to be fit enough to say “yes” to adventures—like hiking a mountain, running a 10K, or playing hard with your kids—then the Intermediate layer is where we’re headed.
- If you’re coming to us saying, “I want to get up and down off the floor easily and keep my body as healthy as possible for as long as possible,” then we’ll start you with the Foundations layer and build you up from there.
The beauty of this approach?
It takes the guesswork off your plate. You don’t have to wonder, Should I do ring rows or banded pull-ups today? Should I go heavy and slow, or light and fast?
We’ve already thought it through.
Behind the scenes, we’re programming with purpose—rotating movement patterns, progressing skills, and guiding you along a continuum that helps you move toward your goals. Our three layers are your guideposts.
No matter where you’re starting from, we’ve got a place for you—and a path forward.
If your not a member yet, and this approach resonates with you –
We’d love to show you how our layered workouts can support your goals—whether you’re just getting started or ready to level up.
👉 Book a free No-Sweat Intro—a tour and pressure-free chat where we learn about you and help map out a plan that fits your life.
Click here to schedule your intro now
(No workouts, no stress—just a conversation.)
Already a member and want to dig into this deeper with a coach? Reachout we’d love to connect!