The Tidal Bravery Program is for people with intellectual disabilities and/or neurodivergence diagnosis to get fit and build strength using CrossFit!
- Scaled to your abilities
- Build fitness using functional movements
- Join a community
- Challenge yourself to do hard things
The Bravery Program – Workout of the Week (WOW)
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October 5, 2026
We’ve all had a week off so we should be fresh as a daisies. This week we’re going to add some power to some well known movements in our strength and skill piece. The power clean and snatch are great tools to improve our explosive strength and improve our coordination and balance. Not only do we want to be strong, we want to be fast! We’re greedy!
Our WOD mirrors that idea; the Goblet squat builds strength and that throw and chase gets our heart beating.
We’ve had a few folks ask about a second session during the week; so let me know if interested. I also do Personal Training so if you want to add some more fitness to your week just let me know!
Warm Up
- 5m Machine or Walk
- PVC Deadlift, Power Clean, Press, Push Press
Strength/Skill
- DB Power Clean and Press
- DB Snatch
- Leg Raises/V Ups
WOD
5 Rounds of:
- DB/KB Goblet Squat to a Box if Needed x 10
- Med Ball Throw and Chase x10
Rest 1′
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September 27, 2026
A new member joined so we welcomed him and ensured everyone got to know each other. Great work from the squad this week. They did some heavier goblet squats and some bench press. I like to use dumbbells where possible to build overall coordination and balance.
We kept that momentum going with a quick (and dirty) workout to get our hearts beating and add a bit of power to our movements with swings and thrusters. Whenever possible at CrossFit we add intensity to increase both the metabolic impact but also to train power.
We also rocked out to some tunes of course, with Jolene making an appearance and Nirvana as well.
We’re off for a week because the gym is closed! Have a great week friends.
Workout of the Week – Go for a long walk!
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September 20, 2026
Our athletes did a great job last week. Izzy jumped in with both feet to a challenging workout for her first class. The gross “dead bug” in warm up turned into “Kitties playing with yarn” a decidedly cuter image. Everyone worked hard!
This week we get into some more foundational movements and also some good old bodybuilding, the sleeves may get longer through September but we’re always building those guns for when the sun is out.
We also get to welcome a new athlete this week! Our merry band is only getting bigger!
Warm Up
- 5m Machine or Walk
- Glute Bridges
- Alligators
- Hip Swivels
- Good Mornings
Strength/Skill
- Goblet Squat/Box Squat Heavy
- DB Bench Press
- KB Swing
WOD
Dirty 30s
30 x KB Swings
30 x Wall Ball Thrusters
30 x Plate/Floor Hops
30 x DB Curls -
September 13, 2026
Welcome to week 1 of Bravery! The goal of this program is to improve our strength and conditioning while having fun. Our first month or so will be focused on reintroducing movements, and building overall strength and coordination.
Warm Up
- Walk/Machine 5m
- 30s Deadbug
- 30s Plank
- Banded Pull Aparts
- Air Squats
Strength/Skill
Kettlebell Deadlift
Press
Rope Pull to Stand/Holds
Box/Plate Step UpWOD
21-15-9
KB Deadlift
Banded Pull downCool Down
Cat Cow
Warrior
Hurdler
Frequently Asked Questions
What is CrossFit?
Defined Here; but summarized as a community of people getting fitter together and trying to become the best possible version of themselves.
Can anyone do CrossFit?
Yes, kids, elderly, fit, not fit, anyone can do CrossFit. There is even a division called Adaptive CrossFit to help bring CrossFit to all people regardless of limitation. You can do CrossFit.
Where does “The Bravery Program” come from?
The Special Olympics oath is; “Let me Win, but if I cannot Win, Let me be brave in the attempt”. It takes courage to try new things, to persevere during hard things, and to try to be your best self. That takes bravery, therefore, “The Bravery Program”.