Ever look at a WOD and think, “Do they just throw darts at a board?” 😅 Today we pull back the curtain on how CrossFit programming actually works at our gym.Hosts: Molly Kubow (CF-L2) & Matt VanSchoyck (Affiliate Owner, CCFT)Guest: & Coach Charlie Morehead (CF-L1)We trace our path from garage WODs and early buys like DogTown and Warmup & Workout (Pat Barber) → Level Method → CrossFit Affiliate Programming (CAP) → why we now run Mayhem Affiliate—and how that choice shapes your results. We also show the real weekly process (yes, lots of coach meetings and notes) and break down the nuts and bolts: stimulus, modalities, time domains, intervals, scaling, and testing vs. training.In this episode:- What “programming” really means (and why it’s not random)- Our journey: DogTown → Warmup & Workout → Level Method → CAP → Mayhem- The weekly workflow: edits, coach syncs, stimulus targets, and class flow- Intervals: why Mayhem uses them so much (intensity you can repeat)- Modality mix (mono-structural, gymnastics, weightlifting) & time domains- Scaling done right: preserving stimulus vs. chasing Rx- RPE vs. percentages: how coaches actually decide your loading- Swapping in a Fittest of the Coast qualifier WOD: what we consider- Open Prep: how cycles shift through the year (lift phases, skill blocks, tests)If you’re a member who loves the “why,” or a coach who geeks out on session design, this one’s for you.▶️ Subscribe for more deep dives on coaching, programming, and real-world CrossFit.💬 Drop your questions below—what topic should we unpack next?#CrossFit #Programming #MayhemAffiliate #CAP #LevelMethod #Stimulus #Intervals #Scaling #OpenPrep #BeyondTheWOD
