How We Program Workouts at Chilltown Fitness

Ever wonder where our workouts come from? Spoiler alert: they’re not random.

At Chilltown Fitness in Jersey City, we take programming seriously. Each week, our coaching team sits down to carefully design well-balanced, effective workouts that touch on all aspects of fitness and performance—not just how much you sweat.

The Science Behind CrossFit Programming

CrossFit isn’t just about burning calories or getting a good sweat. True fitness is built across 10 key components:

✔️ Cardio-respiratory endurance
✔️ Stamina
✔️ Strength
✔️ Flexibility
✔️ Power
✔️ Speed
✔️ Coordination
✔️ Accuracy
✔️ Agility
✔️ Balance

Sweating alone won’t help you lift heavy boxes, catch a falling glass, or carry your kids (or grandkids) effortlessly. That’s why we design workouts that go beyond just cardio—incorporating strength, mobility, and skill work to build real-world fitness.

How We Build Your Workouts

At Chilltown Fitness, we test every workout before adding it to our class programming. Here’s how we do it:

🔥 Coaches Train First – A week before you see a workout, we run it ourselves, experimenting with intervals, strength training, gymnastics, Olympic lifting, sprints, and endurance work.

🛠️ Skill & Movement Adjustments – We analyze how each workout feels and adjust scaling options to maintain the intended stimulus and challenge.

⚖️ Scaling With Purpose – Every modification has a specific goal:

• Double-unders too tricky? We might sub in jumps over an object to maintain the cardio intensity.
• Workout focused on grip and shoulders? We’ll swap in single-unders instead to keep you holding onto the rope longer.
• Need a deep lactic burn? We adjust weights and rep schemes to hit that intensity.

💪 Smart Recovery & Rest Days – Just like we recommend for you, our coaches take two full rest days per week to recover, prevent injuries, and improve performance.Scaling is for Everyone (Even Coaches)Scaling isn’t just for beginners—even we adjust workouts when needed.

Whether it’s lowering the barbell weight, modifying reps, or adjusting movement complexity, smart scaling ensures you train hard while staying safe.So the next time your coach suggests a modification, trust that it’s designed to help you get the most out of your workout.And when you hit new PRs or unlock new skills—like your first toes-to-bar, pull-up, or snatch—we celebrate those wins right along with you!

‍

🚀 Keep training smart, trust the process, and get ready for what’s coming next…