What’s with Comp, Train, and Sweat?

At Eureka CrossFit, our goal has never been to create workouts that only fit one type of athlete. Our mission is to help real people build strength, capacity, confidence, and longevity—and that requires intentional programming.

That’s why each day you’ll see three workout variations:
Comp, Train, and Sweat.

These are not labels of ability. They are paths to the same intended stimulus, designed to meet athletes where they are—physically, mentally, and seasonally—while still moving everyone forward.

Let’s break down what each option means, who it’s for, and how scaling, stimulus, and “Rx” actually work inside our gym.

First Things First: These Are Not Beginner, Intermediate, or Advanced Tracks

It’s easy to assume:

• Sweat = beginner

• Train = intermediate

• Comp = advanced

That assumption is wrong—and limiting.

Each variation exists to:

• Emphasize a different training focus

• Offer multiple ways to achieve the same result

• Support long-term consistency and progress

You may move between tracks frequently based on:

• Injuries or limitations

• Energy levels and recovery

• Training goals

• Stress, sleep, or life demands

• Time of year (busy season, competition season, rebuilding season)

Choosing the right option on a given day is a sign of maturity, not weakness.

The North Star: Intended Stimulus Over Everything

Before we explain each option, there’s one principle that drives all of our programming:

The intended stimulus matters more than the weight on the bar or clicking Rx.

Stimulus refers to:

• How long the workout should take

• How it should feel (heavy, fast, sustainable, uncomfortable)

• What energy systems are being trained

• How the movements are meant to flow

If you miss the stimulus, you miss the point—even if the workout says Rx next to your name.

Sweat: Low Impact, Lower Skill, High Value

Sweat is designed to:

• Reduce impact on joints

• Minimize complex or high-skill movements

• Emphasize consistency, movement quality, and conditioning

What You’ll Typically See

• Dumbbells, kettlebells, sleds, machines

• Bodyweight movements

• Simplified versions of gymnastics

• Minimal barbell complexity

Who Sweat Is For

• Athletes managing joint issues or injuries

• Those prioritizing conditioning and calorie burn

• Athletes newer to certain skills

• Anyone wanting a lower-impact training day

• Long-time members who know when to pull back

Sweat is not “less than.”
It is intentional training that still delivers results—especially when done consistently.

Train: Traditional Strength & Conditioning

Train is the backbone of our program.

It’s designed to look like classic CrossFit training:

• Strength work with percentages or relative loads

• Moderate skill gymnastics

• Balanced intensity

What You’ll Typically See

• Barbell lifts at prescribed percentages

• Pull-ups, toes-to-bar, wall balls, box jumps

• Conditioning pieces that challenge pacing and execution

Who Train Is For

• Athletes building strength and capacity

• Those developing skills without pushing maximal loads

• Members who want structure, progression, and sustainability

• Most athletes, most days

Train is where many athletes spend the bulk of their time—and for good reason. It builds a strong, capable, well-rounded fitness base.

Comp: Heavier Loads & Higher Skill Expression

Comp is programmed for athletes who want to push toward the upper end of CrossFit expression.

It is not required. It is not expected. It is an option.

What You’ll Typically See

• Heavier barbell loading

• Higher-skill gymnastics

• More complex combinations

• Stimulus similar to what’s seen in competitions

Who Comp Is For

• Athletes training for competitions

• Members who enjoy technical challenge

• Those pursuing heavier lifts and advanced skills

• Experienced athletes who can maintain mechanics under fatigue

Even within Comp, scaling is always available and encouraged. Choosing Comp does not mean forcing loads or movements that compromise safety or stimulus.

Scaling, Modifying, and Adapting—Every Track, Every Day

Every option—Comp, Train, and Sweat—can be:

• Scaled up

• Scaled down

• Modified for injuries

• Adjusted based on how you feel that day

Scaling is not a downgrade. It is coaching in action.

You may scale:

• Load

• Reps

• Range of motion

• Movement complexity

• Volume or intensity

Our coaches are here to help you make those decisions before the clock starts, so you get the most out of the workout.

What Does “Rx” Actually Mean?

“Rx” simply means:

You completed the workout as written for that specific version.

It does not mean:

• You worked harder than everyone else

• You got a better workout

• You trained smarter

• You progressed more

You can absolutely:

• Miss the stimulus while doing Rx

• Nail the stimulus while scaling

• Get stronger by not clicking Rx

At Eureka CrossFit, Rx is descriptive—not prescriptive.

The goal is to:

• Move well

• Train with intent

• Finish feeling challenged, not broken

• Come back tomorrow

The Big Picture: Training for Life, Not Just Today

Our programming philosophy is built on one idea:

Fitness should support your life—not compete with it.

Some days you’ll Sweat.
Some days you’ll Train.
Some days you’ll Comp.

And over time, those choices compound into:

• Strength

• Confidence

• Resilience

• Longevity

No matter which option you choose, you’re doing CrossFit the right way—with purpose, coaching, and intention.

If you ever have questions about which variation is best for you, talk to a coach. That conversation is part of the process—and part of what makes Eureka CrossFit different.