"Important Information"

Extra work

It is intended only for athletes whom finish the days WOD in exceptional time, or elite athletes that require extra stimulus. Whether following CrossFit Shoalhaven programming at our facility or on your own elsewhere, be mindful of your skill and fitness level. It is extremely important to ensure adequate rest is taken between sessions and days on and off the programming.

CrossFit HQ follows a 3 day on 1 day off routine. CFS follows a 5 day on 2 day off routine to best cater for the majority of CFS athletes whom attend the Box all business days. Although CFS currently programmes WODs for the weekends, that are based upon minimal or no equipment and are largely Monostructural and/or Gymnastics based. With the weekend WODs are Kelly Starrets 'Mobility WODs'. The intent of this is for regular CFS athletes to work on their mobility on the weekends, rest and recover.

Hydration

It is essential that all athletes are adequately hydrated before, during and after any work out, whether at CFS, another affiliate or on their own. Dehydration leads to fatigue, reduced performance and an increased risk of harmful post work out effects, such as server dehydration, heat stroke and worse, RHABDO. Rhabdo is serious and kills on average 10 participants a year of the New York marathon alone. So make sure you are hydrated, eat well and inform your CFS Instructor of any changes to your condition, medications, hydration and nutrition plans and fatigue levels. We all want to WOD out, but we also want you to live another day.