A Model for a World Class CrossFit Group Class

The outline below is what we use at CFSBK to ensure our classes run professionally and consistently. A lot of these points are elements of the group class that fall outside of movement coaching and aim ensure members have a fun and productive hour. Further context for these points are detailed in my presentation to CrossFit affiliates of the same name. I'm keeping this here for people who have taken the lecture to reference. 

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Class Order

Typical class segment order examples:

• Lift + Metcon: GWU / WB / Lift / WB / Metcon / closing 

• Single workout: GWU / WB/ Specific Warm-Up or skill / Workout / closing

• Assistance + Metcon + Cashout: WB / Assistance / WBx2  / Metcon / Cashout    

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Pre Class

Pre Class expectations and preparation:

• Having a plan for what you're going to do with your movement prep, time stamps and engagement. Awareness of class size.

• Plan for class time frames and size

• Plan for movement prep

• Ideas for engagement 

• Point of performance focus

• Approaching new or unfamiliar members to introduce yourself and learn some context for who they are. 

• When class starts, it should be on time, loud and specific. “Alright 8am let's get started! Everyone grab a red band and circle up” 

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Names

Strategies to help you remember people’s names and create culture of familiarity:

• Use the ZenPlanner app and write down names before class on a mini or wall whiteboard (helps everyone if visible) At most first name and last initial or common nickname. 

• Ask front desk to write them down on mini or wall whiteboard 

• Do names & QOD 80-99% of time.

• See if you can name everyone in your head while you scan the room during any training segments.

• ASK people what their name is. They don’t mind! “Remind me your name again! Oh that’s right, thanks” 

• USE their name(s) after you engage them or call them out during the workout.

• Ask another employee or member you’re closer with if they know someone’s name. 

• TELL people to introduce themselves to their partners during paired workouts or shared equipment. 

• People hearing their name being used in group environments is very powerful and literally changes the culture of the gym. The instructor sets the tone on this and it trickles down.

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Music

Guidelines for music during group classes:

• Music should never be played during whiteboard briefs, QODs or whenever a coach is explaining movement or logistics.

• Volume: Should never exceed that which you can comfortably shout over. Loud enough to be fun when appropriate, not so loud it's distracting or interferes with comfort and communication. 

• Context: What you play should fit the vibe. Hard working sections should be more uptempo, engaging music (Rock/pop/electronic/etc). Cool down, warm-ups, assistance etc can be more relaxed or unique. 

• Mostly recognizable: People like to workout to music they’ve heard before. 70%+ of what you play should be stuff most people have heard and generally enjoy.

• Varied: Don’t just play one style of music all the time or even all class. If you don’t like EDM, an hour of it is going to be torture.

• Not too fringe: Fringer genres and artists can have a time and place with the right context but don’t go too extreme. Don’t put on death metal, 

• You’re not a DJ: Keep it simple, have a few go to playlists or spotify radio stations you like. Use the “CFSBK Gym Music” playlist if you don’t want to think about it. 

• Class friendly: Do not play any music with a lot of explicit, violent or sexual lyrics or controversial themes. An occasional curse here or there is fine but playlists should primarily be radio edit/clean versions or music that is rarely problematic.

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Whiteboard

3 Guidelines for effective white board briefs:

• Workout Overview 

  • What is the workout

  • What is the flow (Be extra clear with partner, interval or multi-part segments)

  • What is the Intended stimulus

• Exercise options and context  

  • Go through each exercise to discuss intent and scaling options.

  • Scaling options should be 2-4 progressive options and written clearly on board.

  • Point of Performance/Demo: It should always be clear, but not every exercise needs to be explained every class, have a point of performance that you dig into with at least one movement.

• Logistics

  • Members should never have to figure out basic class logistics. They should focus on their workout. The coach's job is to determine the fo

    • Intentional pairings

    • Floor/equipment Layout

    • Staggers

    • Order of operations

    • Timeframes 

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Movement Prep

Movement Prep is the first intentional movement that happens in a group class. It can be anywhere from 3-10+ minutes. It can be either coach led (circle/line drills) or explained and time framed (do xyz for 8:00). It should contain these elements:

• Specific: Bias joint positions and general demands of primary workout. ex. 

  • Front squats: wrist/front rack/deep hip flexion/dorsiflexion

  • Running/burpees/ballistic: Line drills/dynamic flexibility/hamstrings/calves

• Occasionally Novel: Don’t do the same thing every time. Different themed formats or equipment can be fun and effective ways to mix things up. ex:

  • Medicine ball: partner tosses/twists/slams/throws/holds/lifts

  • Bands: Pass-throughs/high pulls/pull-aparts/anchored movements

  • Bumper Plate: Deadlifts/shoulder raises/halos/trunk rotation/cyclist squats/G2OHs 

  • Holds: Bar hangs/BTB squats/planks/handstands/arches and hollows

• Efficient: Should be easy to explain, instruct and implement. 

  • Coach mirrored movement prep (circle) is very easy way to get everyone on the same page very quickly

  • Time framed movement prep should be low skill and require almost no set up. KISS.

• Engaging: This often sets the tone for how conversational the class feels for members. Create opportunities for interaction between yourself and members. 

  • QOD: This should happen in no less than 80% of your classes.

  • Ask an open question “Does anyone have any good news?” “Is anyone watching __?” to start some fun or nice banter. 

  • Talk about how the workout has been going for other classes or any upcoming events, things happening around the gym. 

  • Elevate your natural personality, are you: playful, funny, thorough, supportive, clever, organized..

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Individual and Global Coaching

Coaching to the individual versus coaching to the group. Making your presence felt.

• Individual

  • Methodically move through the room to see everyone during each segment

  • Provide specific feedback

  • Watch to see if your cues worked

  • Follow up later if able

  • recalling prior conversations, efforts, movement issues etc.

  • intensity/threshold coaching (going heavier/pacing on erg/checking in on unbroken sets)

• Global

  • Time updates

  • General cues to group

  • encouragement (using people's names)

  • Intention Setting

  • Progressive cues to group

    • Running example

  • Cheering etc for last person

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Closing

What do you do with the last 5-10 minutes of class?

• cool down/down regulate

  • Specific (deadlifts > traction, jump rope > Calf mash)

• touch base with class (post game)l

  • How did they experience it?

  • Coaches overall feedback

  • Acknowledge something they did well and something they would change

  • Offer a cashout

  • Identify 1 member and provide some individual feedback

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Your Personality

How does the coaches personality expression effect the class?

• People remember how you made them feel, more than what you taught them

• Trust, rapport and familiarity go a long way in developing the coach/member relationship

• Go 10% outside your comfort zone with classes. Be uniquely yourself. Care. 

Comments

[Maria Eide]

This crossfit group class model is simply outstanding! 🔥 It's clear that meticulous thought and expertise have been poured into designing a program that encompasses both challenge and inclusivity. The focus on proper form, progressive intensity, and personalized adaptations ensures that participants of all fitness levels can thrive and progress. The camaraderie and support fostered within this world-class class are truly inspiring – everyone is not just pushing their limits, but also cheering each other on to achieve their best. Kudos to the team behind this model; you've set a new standard for what a crossfit group class can and should be! 🏋️‍♂️💪 #FitnessExcellence #CrossfitCommunity #PushingBoundaries
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