Monday: Strength Focus

Mondays at our CrossFit Crawley gym usually open with a strength piece. Think back squats, deadlifts or strict presses. You'll warm up as a class, then work through sets at a percentage of your max. The coach walks the floor correcting form and pushing you to load the bar appropriately.

After the strength work comes a shorter conditioning piece, maybe 8-12 minutes of mixed movements like wall balls, rowing and burpees. It's a brilliant start to the week because you leave feeling strong, not smashed.

Tuesday: Conditioning and Skills

Tuesdays tend to be longer aerobic days. You might see a 20-30 minute workout combining running, kettlebell swings and pull-ups. The pace is more sustained, the goal being to build that engine.

We also weave in skill work like double-unders with a skipping rope, handstand practice or Olympic lifting technique. These are the kinds of skills that take months to master, and the variety stops training ever feeling repetitive.

Babies and Bumps Sessions

For new mums and pregnant women, our Babies and Bumps class runs throughout the week. It's a smaller, supportive environment focused on safe strength work, mobility and rebuilding core function postpartum. Babies are welcome, which is a huge plus for parents who struggle to find childcare.

Wednesday: Lifting and Lower Volume

Wednesday usually programme a heavier lifting day or a technique-focused Olympic lifting session. Cleans, snatches, jerks, all the technical lifts that make CrossFit so engaging once you start learning them. Even members who've never touched a barbell before pick these up quickly with proper coaching.

Thursday: Hybrid Training Day

Midweek we run Hybrid sessions, which blend CrossFit-style strength with longer runs and endurance work. If you've ever been curious about Hyrox-style events or just want to get better at running and lifting in the same session, this is the class for you. Expect things like a 2km run followed by sandbag carries and rowing intervals.

Friday: Team Workouts

Friday is a favourite for many members. We often programme partner or team workouts where you share the work with someone else. You might alternate rounds, share reps or work in sequence. The energy on a Friday evening at NOMADS is genuinely brilliant, lots of laughs, plenty of effort, and a great way to roll into the weekend.

Saturday: The Long One

Saturday mornings are when we hit the longer, more memorable workouts. Think 30-45 minute team WODs, hero workouts or chipper-style sessions. The vibe is social, people stay around afterwards for coffee, and it often feels more like a fitness event than a workout

Open Gym: Train On Your Terms

On top of 28+ coached classes, NOMADS offers over 90 hours of open gym access every week. This is perfect if you want to work on accessories, follow your own programming, or train at odd hours that don't fit the class schedule. You can read more about membership options and what's included on our homepage.

Mixing It Up

Most members train 3-5 times a week, mixing CrossFit, Hybrid and yoga depending on their goals. There's no rigid rule, the schedule is designed so you can build a week that fits your life. Got more questions about getting started? Our CrossFit Crawley FAQs cover the most common ones in detail.

Come and Try a Week

Reading about training is one thing, doing it is another. The best way to understand how a week at NOMADS feels is to come and experience it yourself. Your first session is free, and we'd love to show you around. Book your free trial today and see how a proper week of training can transform your fitness, your confidence and your weekly routine.