gowod app free at the gym

Unlock Your Potential: Why Mobility Matters and How GOWOD Keeps You Ready for Anything in 2025

At Lincoln Nutrition and Fitness, we prioritize your health and performance both inside and outside the gym. That’s why we’ve partnered with GOWOD, a premier mobility app designed to meet the needs of athletes at all levels. To make it even more accessible, we’ve loaded the app onto an iPad available at the gym, free for all members to use while they are at the gym. We’ve also programmed our workouts directly into GOWOD, so you can tailor your mobility sessions to match the movements of your WODs.

Let’s explore why mobility matters—especially post-workout—and how integrating GOWOD into your routine can help you stay strong, flexible, and injury-free.

The Role of Mobility in CrossFit and Everyday Life

Mobility is more than just flexibility; it’s about having the strength and range of motion to move efficiently through exercises and daily activities. When you prioritize mobility, you:

  • Enhance Performance: Proper mobility allows you to achieve full range of motion in movements like squats, presses, and deadlifts, enabling you to generate more power and maintain better technique.
  • Reduce Injury Risk: Tight muscles or joints can lead to compensations that strain other areas of the body, increasing the likelihood of injuries. Mobility work helps keep everything aligned and moving as it should.
  • Recover Faster: A focused mobility routine after workouts reduces soreness and stiffness by promoting blood flow to fatigued muscles.
  • Improve Longevity: Whether you’re lifting a barbell or lifting your grandkids, mobility keeps your body ready for life’s challenges.

Post-WOD Mobility: Why It’s Essential

After an intense workout, your muscles are warm and pliable, making it the perfect time to incorporate mobility work. Here’s why post-WOD mobility matters:

  1. Cool Down Effectively
    A post-WOD stretch or mobility session transitions your body from high-intensity exercise back to a resting state, lowering your heart rate and relaxing your nervous system.
  2. Prevent Tightness
    Skipping mobility can leave you with tight hips, shoulders, or hamstrings after a tough session. Over time, this can limit your range of motion and affect your form during workouts.
  3. Speed Up Recovery
    Focusing on mobility post-workout helps reduce the buildup of lactic acid and aids in repairing muscle fibers, so you’re ready for the next WOD.
  4. Address Weak Links
    Post-WOD mobility lets you target areas that feel particularly tight or underperforming, creating a balanced and functional body.

How GOWOD Works for You

GOWOD is a user-friendly app designed specifically for athletes to assess, improve, and maintain their mobility. Here’s why we love it:

  • Customized Mobility Plans: GOWOD creates tailored routines based on your personal mobility assessment and the demands of your workouts.
  • Time-Efficient Sessions: Whether you have 8, 15, or 20 minutes, GOWOD adjusts to your schedule, ensuring you can fit mobility into your busy day.
  • Pre- and Post-WOD Options: With mobility plans tailored to our programmed workouts, GOWOD ensures you’re prepared before and recovered after every session.
  • Targeted Relief: Sore shoulders from pull-ups? Stiff hips from squats? GOWOD helps you address specific areas of concern.

How to Get Started with GOWOD at LNF

Using GOWOD at the gym is simple:

  1. Check Out the iPad: Head to the designated area where our GOWOD-loaded iPad is available.
  2. Select the Workout: Open the app, find the day’s programmed WOD, and choose a mobility plan.
  3. Follow Along: The app provides clear instructions and video demonstrations, making it easy to follow.
  4. Stick Around: Dedicate 10-15 minutes post-WOD to maximize your recovery and mobility.

Making Mobility a Habit

We get it—cooling down after a workout can be tempting to skip. But dedicating a few extra minutes to mobility can make a world of difference in your performance and well-being. Think of it as an investment in your future strength and resilience.

If you’re unsure where to start or have specific mobility challenges, ask a coach! We’re here to guide you through GOWOD and help you make mobility an integral part of your fitness journey.

Ready to Take Your Mobility to the Next Level?

Stay after your next workout and give GOWOD a try. Whether you’re working on hitting a new PR or simply want to feel better in your day-to-day life, mobility is the key to unlocking your potential.

Remember, a few extra minutes today can lead to massive improvements tomorrow. Let’s keep moving, recovering, and growing—one mobility session at a time.