Workout of the Day
Each day a new WOD is posted at 459 CrossFit, as part of a complete program designed to improve strength and conditioning.
The WOD can be scaled or adjusted to provide a suitable challenge for athletes at any level. Each class consists of multiple sections, so a CrossFit workout generally takes about an hour, from start to finish. A typical class will consist of a warm-up, skills or strength-training, the WOD and a cool-down and stretch.
WOD fundamentals
- Functional movement improvement
- Gain fundamental strength
- Improve body coordination
- Train in a group to get stronger
- Always attended by a personal trainer
Schedule
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
|---|---|---|---|---|---|---|---|
| 05:00 am - 06:00 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | ||
| 06:00 am - 07:00 am | |||||||
| 07:00 am - 08:00 am | |||||||
| 08:00 am - 09:00 am | |||||||
| 09:00 am - 10:00 am | |||||||
| 10:00 am - 11:00 am | |||||||
| 11:00 am - 12:00 pm | WOD11:30 am - 12:30 pm | WOD11:30 am - 12:30 pm | WOD11:30 am - 12:30 pm | WOD11:30 am - 12:30 pm | WOD11:30 am - 12:30 pm | ||
| 12:00 pm - 01:00 pm | |||||||
| 01:00 pm - 02:00 pm | |||||||
| 02:00 pm - 03:00 pm | |||||||
| 03:00 pm - 04:00 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | ||
| 04:00 pm - 05:00 pm | |||||||
| 05:00 pm - 06:00 pm | |||||||
| 06:00 pm - 07:00 pm | |||||||
|
Click on the class name to get additional info
|
|||||||
Monday
-
WOD
05:30 am - 06:30 am
-
WOD
06:30 am - 07:30 am
-
WOD
07:30 am - 08:30 am
-
WOD
11:30 am - 12:30 pm
-
WOD
03:30 pm - 04:30 pm
-
WOD
04:30 pm - 05:30 pm
-
WOD
05:30 pm - 06:30 pm
Tuesday
-
WOD
05:30 am - 06:30 am
-
WOD
06:30 am - 07:30 am
-
WOD
07:30 am - 08:30 am
-
WOD
11:30 am - 12:30 pm
-
WOD
03:30 pm - 04:30 pm
-
WOD
04:30 pm - 05:30 pm
-
WOD
05:30 pm - 06:30 pm
Wednesday
-
WOD
05:30 am - 06:30 am
-
WOD
06:30 am - 07:30 am
-
WOD
07:30 am - 08:30 am
-
WOD
11:30 am - 12:30 pm
-
WOD
03:30 pm - 04:30 pm
-
WOD
04:30 pm - 05:30 pm
-
WOD
05:30 pm - 06:30 pm
Thursday
-
WOD
05:30 am - 06:30 am
-
WOD
06:30 am - 07:30 am
-
WOD
07:30 am - 08:30 am
-
WOD
11:30 am - 12:30 pm
-
WOD
03:30 pm - 04:30 pm
-
WOD
04:30 pm - 05:30 pm
-
WOD
05:30 pm - 06:30 pm
Friday
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
|---|---|---|---|---|---|---|---|
| 05:00 am - 06:00 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | WOD05:30 am - 06:30 am WOD06:30 am - 07:30 am WOD07:30 am - 08:30 am | ||
| 06:00 am - 07:00 am | |||||||
| 07:00 am - 08:00 am | |||||||
| 08:00 am - 09:00 am | |||||||
| 09:00 am - 10:00 am | |||||||
| 10:00 am - 11:00 am | |||||||
| 11:00 am - 12:00 pm | WOD11:30 am - 12:30 pm | WOD11:30 am - 12:30 pm | WOD11:30 am - 12:30 pm | WOD11:30 am - 12:30 pm | WOD11:30 am - 12:30 pm | ||
| 12:00 pm - 01:00 pm | |||||||
| 01:00 pm - 02:00 pm | |||||||
| 02:00 pm - 03:00 pm | |||||||
| 03:00 pm - 04:00 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | WOD03:30 pm - 04:30 pm WOD04:30 pm - 05:30 pm WOD05:30 pm - 06:30 pm | ||
| 04:00 pm - 05:00 pm | |||||||
| 05:00 pm - 06:00 pm | |||||||
| 06:00 pm - 07:00 pm | |||||||
|
Click on the class name to get additional info
|
|||||||
Monday
-
WOD
05:30 am - 06:30 am
-
WOD
06:30 am - 07:30 am
-
WOD
07:30 am - 08:30 am
-
WOD
11:30 am - 12:30 pm
-
WOD
03:30 pm - 04:30 pm
-
WOD
04:30 pm - 05:30 pm
-
WOD
05:30 pm - 06:30 pm
Tuesday
-
WOD
05:30 am - 06:30 am
-
WOD
06:30 am - 07:30 am
-
WOD
07:30 am - 08:30 am
-
WOD
11:30 am - 12:30 pm
-
WOD
03:30 pm - 04:30 pm
-
WOD
04:30 pm - 05:30 pm
-
WOD
05:30 pm - 06:30 pm
Wednesday
-
WOD
05:30 am - 06:30 am
-
WOD
06:30 am - 07:30 am
-
WOD
07:30 am - 08:30 am
-
WOD
11:30 am - 12:30 pm
-
WOD
03:30 pm - 04:30 pm
-
WOD
04:30 pm - 05:30 pm
-
WOD
05:30 pm - 06:30 pm
Thursday
-
WOD
05:30 am - 06:30 am
-
WOD
06:30 am - 07:30 am
-
WOD
07:30 am - 08:30 am
-
WOD
11:30 am - 12:30 pm
-
WOD
03:30 pm - 04:30 pm
-
WOD
04:30 pm - 05:30 pm
-
WOD
05:30 pm - 06:30 pm