{"id":1835,"date":"2026-07-13T14:53:05","date_gmt":"2026-07-13T14:53:05","guid":{"rendered":"https:\/\/adnanthemes.com\/athlorixpro\/crossfit-home\/"},"modified":"2026-07-25T13:44:11","modified_gmt":"2026-07-25T13:44:11","slug":"crossfit-home","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/athlorixpro\/crossfit\/crossfit-home\/","title":{"rendered":"CrossFit WOD Dashboard"},"content":{"rendered":"<main class=\"cfx-site cfx-home cfx-dashboard\" aria-label=\"CrossFit WOD dashboard homepage\">\n<section class=\"cfx-dashboard-hero\"><div class=\"cfx-shell\"><div class=\"cfx-dashboard-hero__top\"><div><p class=\"cfx-eyebrow\">Box dashboard \u00b7 Live training day<\/p><h1>Today has a plan. Your coach has the scale.<\/h1><p>See the day\u2019s workout, movement standards, class capacity and current training focus before you arrive.<\/p><\/div><div class=\"cfx-dashboard-date\"><strong>THU<\/strong><span>25 JUL<\/span><\/div><\/div><div class=\"cfx-dashboard-grid\"><article class=\"cfx-dash-wod\"><div class=\"cfx-dash-label\">Workout of the Day<\/div><h2>Frontline<\/h2><div class=\"cfx-dash-parts\"><div><small>Strength<\/small><b>Front Squat<\/b><span>5 \u00d7 4 at controlled effort<\/span><\/div><div><small>Skill<\/small><b>Double Unders<\/b><span>10-minute progression<\/span><\/div><div><small>Conditioning<\/small><b>12-min AMRAP<\/b><span>10 calories \u00b7 8 lunges \u00b7 6 pull-ups<\/span><\/div><\/div><div class=\"cfx-scale-row\"><span>RX<\/span><span>Scaled<\/span><span>Foundations<\/span><\/div><\/article><aside class=\"cfx-dash-side\"><article><small>Next class<\/small><strong>17:30<\/strong><span>8 of 14 spots available<\/span><\/article><article><small>Training focus<\/small><strong>Squat strength<\/strong><span>Week 3 of 6<\/span><\/article><article><small>Coach on floor<\/small><strong>Sarah Klein<\/strong><span>Arrive 10 minutes early<\/span><\/article><\/aside><\/div><\/div><\/section>\n<section class=\"cfx-metric-strip\"><div class=\"cfx-shell\"><div><span>Monthly attendance<\/span><strong>12 \/ 16<\/strong><i style=\"--p:75%\"><\/i><\/div><div><span>Strength cycle<\/span><strong>Week 3 \/ 6<\/strong><i style=\"--p:50%\"><\/i><\/div><div><span>Benchmark retest<\/span><strong>18 days<\/strong><i style=\"--p:67%\"><\/i><\/div><div><span>Current streak<\/span><strong>4 weeks<\/strong><i style=\"--p:80%\"><\/i><\/div><\/div><\/section>\n<section class=\"cfx-section\"><div class=\"cfx-shell\"><div class=\"cfx-heading\"><p class=\"cfx-kicker\">Movement standards<\/p><h2>Know the intention before chasing the score.<\/h2><p>Coaches teach stable positions, useful range of motion and repeatable movement before adding speed or load.<\/p><\/div><div class=\"cfx-card-grid cfx-card-grid--4\"><article class=\"cfx-icon-card\"><b>01<\/b><h3>Squat<\/h3><p>Foot pressure, bracing, depth and consistent bar path.<\/p><\/article><article class=\"cfx-icon-card\"><b>02<\/b><h3>Hinge<\/h3><p>Posterior chain tension and controlled loading.<\/p><\/article><article class=\"cfx-icon-card\"><b>03<\/b><h3>Press<\/h3><p>Stable overhead positions and safe progressions.<\/p><\/article><article class=\"cfx-icon-card\"><b>04<\/b><h3>Pull<\/h3><p>Scapular control before volume and intensity.<\/p><\/article><\/div><\/div><\/section>\n<section class=\"cfx-section cfx-section--dark\"><div class=\"cfx-shell cfx-cycle\"><div><p class=\"cfx-kicker\">Six-week training focus<\/p><h2>Squat strength without losing conditioning.<\/h2><p>The current cycle builds front-squat strength while maintaining aerobic work and gymnastics practice.<\/p><\/div><div class=\"cfx-cycle__weeks\"><span class=\"done\">1<small>Base<\/small><\/span><span class=\"done\">2<small>Volume<\/small><\/span><span class=\"active\">3<small>Build<\/small><\/span><span>4<small>Load<\/small><\/span><span>5<small>Peak<\/small><\/span><span>6<small>Test<\/small><\/span><\/div><\/div><\/section>\n<section class=\"cfx-section cfx-section--soft\"><div class=\"cfx-shell cfx-split\"><div><p class=\"cfx-kicker\">Member milestones<\/p><h2>Progress that goes beyond the leaderboard.<\/h2><div class=\"cfx-milestone-list\"><article><strong>First 10 classes<\/strong><span>Movement confidence and routine established<\/span><\/article><article><strong>First benchmark<\/strong><span>A repeatable baseline for future comparison<\/span><\/article><article><strong>First strength cycle<\/strong><span>Technique and loading tracked for six weeks<\/span><\/article><article><strong>100-class milestone<\/strong><span>Consistency worth recognising<\/span><\/article><\/div><\/div><div class=\"cfx-image-frame\"><img decoding=\"async\" src=\"https:\/\/adnanthemes.com\/athlorixpro\/wp-content\/uploads\/2026\/07\/pexels-photo-19025674-scaled-22.jpeg\" alt=\"CrossFit training equipment prepared for a coached class\"><\/div><\/div><\/section>\n<section class=\"cfx-section\"><div class=\"cfx-shell cfx-open-prep\"><div><p class=\"cfx-kicker\">Open preparation<\/p><h2>Compete with a plan, even if your goal is simply to participate.<\/h2><p>Movement reviews, pacing guidance, judge standards and heat strategy help members approach the Open with confidence.<\/p><a class=\"cfx-link\" href=\"https:\/\/adnanthemes.com\/athlorixpro\/crossfit\/home-competition\/\">Explore competition programme \u2192<\/a><\/div><div class=\"cfx-card-grid cfx-card-grid--3\"><article class=\"cfx-card\"><h3>Standards clinic<\/h3><p>Review common movement requirements and no-rep risks.<\/p><\/article><article class=\"cfx-card\"><h3>Pacing workshop<\/h3><p>Build realistic plans around personal strengths and weaknesses.<\/p><\/article><article class=\"cfx-card\"><h3>Friday Night Lights<\/h3><p>Complete the workout with judges, heats and community support.<\/p><\/article><\/div><\/div><\/section>\n<section class=\"cfx-final\"><div class=\"cfx-shell cfx-final__inner\"><div><p class=\"cfx-kicker\">Train with context<\/p><h2>Book a free intro and see the coaching process.<\/h2><\/div><a class=\"cfx-btn cfx-btn--dark\" href=\"https:\/\/adnanthemes.com\/athlorixpro\/crossfit\/contact\/#free-intro\">Start free intro<\/a><\/div><\/section>\n<\/main>","protected":false},"excerpt":{"rendered":"<p>Box dashboard \u00b7 Live training day Today has a plan. Your coach has the scale. See the day\u2019s workout, movement standards, class capacity and current training focus before you arrive. THU25 JUL Workout of the Day Frontline StrengthFront Squat5 \u00d7 4 at controlled effort SkillDouble Unders10-minute progression Conditioning12-min AMRAP10 calories \u00b7 8 lunges \u00b7 6 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":4281,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-builder-fullwidth","meta":{"footnotes":""},"class_list":["post-1835","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/pages\/1835","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/comments?post=1835"}],"version-history":[{"count":9,"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/pages\/1835\/revisions"}],"predecessor-version":[{"id":4524,"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/pages\/1835\/revisions\/4524"}],"up":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/pages\/4281"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/athlorixpro\/wp-json\/wp\/v2\/media?parent=1835"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}