Each week we will be programming a "floating" recovery workout to complement our regularly scheduled workouts. We don't ever want you to feel like you have to skip the gym because you're too sore to do what is on the whiteboard. On the opposite end of the spectrum, we don't want you to feel like you need to just "suck it up" and push through muscle soreness or pain of any kind for the sake of getting in a workout. More is not always more. Your muscles need to have time to rebuild.
Enter the recovery WOD. It will most often be an EMOM or AMRAP with some light cardio and core/stability work. The intent is to get the blood pumping and get the joints and muscles moving. These workouts can be performed on any day of your choosing; you'll warm up with the class then part ways once the regularly scheduled WOD prep begins.
Each movement will have a specific time or "RPE" recommendation. "RPE" means "rate of perceived exertion" which is a scale of 0-10 to measure the intensity of your exercise. 0 = sitting on the couch. 10 = extremely heavy breathing and inability to carry a conversation. Most cardio movements will be at a 5, which is a "conversational" pace; the coach should be able to come over and ask about your weekend and you should be able to immediately respond. Nothing crazy; remember it's active recovery NOT a workout.
If you slept terrible the night before, are sore to the touch, or just not feeling it, consider the recovery WOD! Your body will thank you for it later.