Automation Walkthrough

A visual overview of the CrossFit MYO pipeline: from SugarWOD to Daily WOD blog posts, to automated social media repurposing.

Workflow 1: SugarWOD to Blog

This workflow governs how Daily WODs are written, structured, and scheduled for the blog.

Data Extraction: A cron job securely pings the SugarWOD API every night at 8 PM PST to retrieve tomorrow's programmed workouts.
Transformation: The raw data (movements, rep schemes, tracks) is algorithmically converted into structured markdown.
Enrichment: We automatically append a beginner-friendly movement glossary, scaling options, and local schema markup to make the post highly discoverable and user-friendly.
Deployment: The generated markdown file is committed to the repository, triggering an automatic Vercel build that updates the live website within seconds.

8:00 PM PST Timegate & Cloud Automation

This entire pipeline runs 100% in the cloud via Vercel Serverless Cron Jobs. No local computers or software need to be left "on".

Every day at exactly 8:00 PM Pacific Time, the system fetches the next day's programming, generates the post, and triggers a site rebuild. Once the 1-2 minute build completes, "Tomorrow's WOD" automatically replaces the previous "Today's WOD" on the live site.

Target Audience (ICA)

Written for the Busy Professional who values their time and wants to move better. Tone is encouraging and focused on real-world fitness, avoiding overly aggressive language.

Required Content Structure

The Stimulus: "What Makes This Workout Effective" narrative.
Scaling Options: A table breaking down Rx, Intermediate, and Beginner options.
Class Timeline: 60-minute session breakdown (Warmup, Skill, WOD, Cooldown).
FAQ & Schema: 3-5 FAQs formatted to generate `FAQPage` JSON-LD schema for local SEO.

Anatomy of an Automated Post

Here is a complete visual breakdown of the April 29th "Mount Umunhum" WOD, demonstrating how raw programming data is transformed into a high-converting, SEO-optimized asset without human intervention.

AI-Generated Anchor Asset

Generated by Nano Banana. This 16:9 hero image acts as the root visual for the blog and is sliced/repurposed for Facebook, Instagram, and Threads to save API credits.

Prompt: A high-contrast cinematic shot of a CrossFit athlete performing a thruster with a barbell in a gritty, industrial gym. Dynamic lighting, dramatic shadows, wide 16:9.

WOD: Mount Umunhum — Thrusters, Bikes, & Snatches

April 29, 2026 • Daily WOD

SEO & AEO Architecture

Titles are automatically structured to include high-value keywords ("Thrusters, Bikes, Snatches") and the specific WOD name, triggering Local SEO relevancy in search engines and AI Overviews.

Today's Workout: "Mount Umunhum"

Format: 9-Minute Interval AMRAP (Every 3 Minutes)

Every 3 minutes, for 9 minutes, complete:

15/12 Calorie Bike
15 Thrusters (95/65 lbs)

Score: Total rounds and reps completed across all 3 intervals.

The Core WOD

Directly imports the daily programming from SugarWOD. It cleans up formatting and clearly states the required work, preserving accuracy so athletes know exactly what to expect.

What Makes This Workout Effective

"Mount Umunhum" pairs two of the most demanding full-body movements in fitness: the assault bike and the barbell thruster. The interval format (Every 3 Minutes) is a trap for the ego. This teaches pacing, recovery under stress, and sheer mental grit.

The "Why" Narrative

Translates raw SugarWOD programming ("9 min AMRAP") into a compelling story for the Busy Professional ICA. Focuses on mental grit and physical benefits rather than just rep counts.

Strength & Olympic Lifting

Before the conditioning piece, today features a heavy lifting session focusing on absolute lower-body strength and Olympic weightlifting precision:

Snatch Complex: Power Snatch + Hang Snatch (5 sets)
Heavy Hang Snatch: 4 sets of 1 rep @ 80-90%
Snatch Balance: 3 sets of 2 reps @ 85%+

Strength & Skill Tracks

Highlights the specific strength progression before the WOD. This is critical for showing advanced athletes that the programming includes dedicated heavy lifting, not just cardio.

Scaling Options

Rx: 15/12 Cal, 95/65 lbs

Scaled: 12/9 Cal, 65/45 lbs

Beginner: 10/7 Cal, 45/35 lbs (or DBs)

Every workout at CrossFit MYO is scaled to your ability. The goal is the stimulus, not the specific weight.

Accessibility & Scaling

Every WOD demands a 3-tier scaling breakdown (Rx, Scaled, Beginner). This combats the "CrossFit is too hard" objection and proves the gym is welcoming to all fitness levels.

Full Session Breakdown

Block	Duration	What You'll Do
Warmup	15 min	Dynamic stretching, empty barbell flow...
Oly Tech	25 min	Snatch progressions and heavy singles
WOD	15 min	"Mount Umunhum" — Interval AMRAP
Mobility	5 min	Couch stretch + shoulder rollouts

Class Timeline Structure

Reduces anxiety for new athletes by mapping out exactly how the 60-minute class is spent, reinforcing that classes are organized, structured, and expertly coached.

Frequently Asked Questions

What does "Every 3 Minutes" mean?

At the 0:00 mark, you perform the bike and thrusters as fast as possible. If it takes you 2 minutes, you get 1 minute of rest...

Do I need Olympic lifting experience?

No! Our classes are designed to teach you. Beginners use an empty barbell or a PVC pipe to learn the mechanics safely...

JSON-LD FAQ Injection

Contextual FAQs are generated to answer common objections about the specific movements in the WOD. Behind the scenes, this creates structured FAQPage schema to dominate Google's "People Also Ask" boxes.

Your first 2 classes are free.

Conversion CTA

Every single post is a landing page. The automation caps off the educational content with a high-contrast, direct-response CTA leading to the 2-Free-Classes funnel.

Workflow 2: Blog Repurposing

This workflow cascades the published WOD blog post into multiple platform-specific social media assets without writing net-new content.

Source of Truth: The website blog acts as the canonical source of information.
Carousel Generation: The core workout metrics and descriptions are extracted to populate branded Instagram and Facebook carousel templates.
Efficiency: This guarantees that social channels are consistently fed with high-quality, accurate content with minimal manual intervention.

Facebook

Extracts the narrative from the "What Makes This Workout Effective" section for long-form community engagement, using the 16:9 blog hero image.

Threads / X

A punchy 3-part thread (Hook/WOD summary, The Why/Stimulus, Scaling tip) focusing on rapid, text-heavy insights.

Instagram & LinkedIn Carousels

Swipeable, educational carousels generated in both 4:5 (1350) and 3:4 (1440) ratios via Playwright automation.

Slide 1: Blog Hero Image + Dynamic Stimulus Sub-headline.
Slide 2: The Stimulus summary.
Slide 3: Optional Barbell Strength/Skill component.
Slide 4: The WOD.
Slide 5: Simplified scaling table & CTA to blog.

Social Review Pipeline

The final step of the automation. All generated assets and captions are uploaded to GoHighLevel (GHL) and compiled into a reviewable format.

View Social Review HTML

Technical Q&A

1. What has to be "on" for the automation to run?

Absolutely nothing on your end. It is 100% in the cloud. You do not need to leave your computer open, and you don't need any local servers running. The entire pipeline lives on Vercel as a "Serverless Cron Job".

At exactly 8:00 PM, Vercel's servers wake up, talk to the SugarWOD API, talk to the AI API, and talk to the GitHub API. GitHub then saves the file and tells Vercel to rebuild the website. It all happens autonomously in the background!

Note: Blog post generation is fully automated. Hero image generation and social media repurposing (carousels, captions, GHL upload) currently require a brief supervised agent session run by the TNT team — typically once per week. Fully closing that loop is the next phase of the build.

2. When does "Today" switch over to "Tomorrow"?

The website's logic is tied to the standard clock (specifically locked to the America/Los_Angeles timezone so it doesn't get messed up by global server times).

Here is the exact cycle:

8:00 PM to 11:59 PM: The site shows both the Current Day's WOD and Tomorrow's WOD.
Exactly at Midnight (12:00 AM): The date officially rolls over.
What was previously "Tomorrow's WOD" instantly becomes the new "Today's WOD".
The old "Today's WOD" drops off the homepage (but is saved forever in the /blog archive).
Because it is now 12:00 AM (which is before 8:00 PM), the site hides the new "Tomorrow's WOD" until 8:00 PM that evening, starting the cycle all over again.

In short: The swap happens precisely at midnight!

3. How does daily WOD content help with Local SEO & AEO if the keywords aren't "Gym near me"?

While daily workouts target "informational" keywords (like "Assault bike and thruster workout") rather than direct "money" keywords ("CrossFit gym San Jose"), they serve a crucial role in Topical Authority and Answer Engine Optimization (AEO).

Local Schema Anchoring: Even though the content is about fitness, the injected LocalBusiness and FAQPage schema explicitly tie the expertise to your specific geographical location. Search engines see a local business publishing high-quality, structured expert content daily.
Feeding AI Overviews (AEO): AI search engines (like ChatGPT, Perplexity, and Google's AI Overviews) crave structured data. By formatting the WOD stimulus and FAQs perfectly, we are essentially "spoon-feeding" the AI so it cites CrossFit MYO when locals ask fitness questions.
Domain Authority: Consistently publishing structured, semantic content raises the overall "trust score" of the entire domain, which acts as a rising tide that lifts your primary "money" pages (like the homepage and free trial pages) higher in local map packs.

4. What is the overall Local AEO/SEO strategy and how does the funnel work?

The Problem: Traditional gyms rely on generic keywords ("CrossFit San Jose") and fight for the same local map rankings. They ignore the "long tail" of informational search and the rise of AI-driven search engines.

Our Solution: We transformed MYO Performance's daily programming (the WOD) into an automated localized fitness encyclopedia.

How it works (The Funnel):

Automated Content Generation: We use the SugarWOD API to pull daily workouts and programmatically expand them into structured, SEO-optimized blog posts using a custom WOD-to-Blog pipeline.
AI Engine Optimization (AEO): We structure the content specifically for AI search engines (ChatGPT, Perplexity, Google AI Overviews) by including clear "Coaching Focus," "Scaling Options," and "Movement Glossaries" in markdown tables. AI engines prefer and reward highly structured, definitive answers.
Local Schema Injection: Every blog post is automatically injected with BlogPosting and LocalBusiness JSON-LD schema. This explicitly ties the educational content to the physical San Jose location.
Translating Informational to Transactional: When a local user asks ChatGPT or Google, "What's the best way to scale a muscle-up in San Jose?" or searches for highly specific fitness terms, MYO's daily content surfaces. The schema tells the search engine exactly where this expertise is located.
The Conversion: The informational traffic lands on the structured blog post, which acts as a funnel to drive readers directly to the free class booking page or lead capture form.