Daily WODs Launch November 1

Sword and Shield follows CrossFit-style principles: varied movements, strength and skill practice, and conditioning across different durations and intensities. Our programming uses the phases below. These are our phase lengths, rather than a universal CrossFit calendar.

Offseason / Base (8 weeks)

Build the aerobic and muscular engine with more volume, controlled intensity, clean movement mechanics, and consistent training.

Strength & Skill (8 weeks)

Develop barbell strength, positional control, and gymnastics skills through progressive loading and deliberate practice.

Pre-Competition / Test (8 weeks)

Combine strength, skills, and conditioning in higher-intensity, multi-modal workouts that prepare you for testing or competition demands.

Deload / Reset (1–2 weeks)

Reduce volume and intensity for 1–2 weeks to support recovery and reset after demanding training.