Class Structure



We all know warm up is very important at D7 our warm up changes daily and we focus on preparing you for the days upcoming wod and work on mastering core fundamental movements and improving overall flexibility and mobility.


CrossFit is composed of many skills, whether it is in gymnastics, weightlifting, or something outside the box. Each day in class there is a specific skill that will be focused on in order to harness all that you are learning, and bridge the gap in your efficiency. What makes CrossFit so fun is that there is always some skill to get better at or master. In this section of your workout you will get some much needed extra time and focus with our quality coaches.


Strength is an integral part of any fitness routine, especially CrossFit. At D7 we pride ourselves in being experts in the field of weightlifting, powerlifting and strongman. In this portion of your daily workout focus is placed on technique and specific strength needed for your WOD.


The workout of the day (WOD) portion of the day’s workout is where CrossFit gets its reputation from. In this portion a specific workout, which is normally high in intensity and short in duration, takes place. The skills and lifts you have learned as well as cardiovascular exercises may be incorporated to encompass the WOD. What makes it fun is it constantly varies so you never do the same thing twice. Come take part in what makes CrossFit so special!


In this section we pay special attention to cooling down properly after the intense WOD. It will normally consist of light cardio some core work and static stretching to improve flexibility and increase recovery time.