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Built for the Box
Fuel Every
WOD
CrossFit demands strength, endurance, and the ability to recover fast enough to go again tomorrow. Your supplements need to match that output.
Pre-WOD Energy
Strength & Power
Intra-WOD Fueling
Muscle Recovery
30K+
Athletes Fueled
4.78★
Average Rating
1,000+
Studies on Creatine
Men's JournalFortuneSports IllustratedNew York PostHealth.comForbesGarage Gym ReviewsShapeBarBend
Men's JournalFortuneSports IllustratedNew York PostHealth.comForbesGarage Gym ReviewsShapeBarBend
Why CrossFit Is Different
Three Energy Systems.
One WOD.
CrossFit is unique because no other sport taxes all three energy systems in a single session. A 20-minute AMRAP hits your aerobic system. A max snatch or a set of muscle-ups goes fully anaerobic. A sprint or a Fran-style workout burns through your phosphocreatine stores in under 5 minutes.
Most supplements are built for one modality — a runner's carb gel or a powerlifter's creatine. XWERKS is built for CrossFit because we cover all three: clean energy and focus pre-WOD, fast carbs and electrolytes intra-WOD, and high-quality protein and creatine post-WOD to drive adaptation.
The athletes who get the best results from CrossFit aren't the ones who train the hardest. They're the ones who recover the fastest. Nutrition is the biggest lever most people aren't pulling.
XWERKS started in CrossFit boxes. Our formulas were built by athletes who were already doing double days, competing in regionals, and needed supplements that could actually keep up.
CrossFit's 3 Energy Systems
Phosphocreatine System
0–10 sec
Max lifts, box jumps, sprint efforts. Creatine saturates this system so you can hit heavier weights and more reps before fatigue.
Glycolytic System
10 sec–2 min
High-rep barbell cycling, wall balls, rowing intervals. Carbohydrates fuel this system. Cluster Dextrin (Motion) replenishes glycogen without bloating.
Aerobic System
2+ min
Long AMRAPs, chippers, and endurance WODs. Requires sustained fueling, hydration, and the BCAAs in Motion to protect muscle tissue throughout.
WOD Protocol
What to Take.
When to Take It.
A complete supplementation protocol for every type of CrossFit training. Zero guesswork.
1
Pre-WOD
Ignite
20–30 min before
Sharp focus for complex barbell cycling. Clean energy without the jitters that kill your timing on the snatch. Nootropics that keep your head in the WOD from rep 1 through the last burpee.
Pre-Workout2
Pre-WOD
Motion
30 min before
Top off glycogen with 25g of Cluster Dextrin before longer WODs or competition. No bloating, no GI distress — just fast-absorbing carbs ready when you are.
Carb Load3
Intra-WOD
Motion
During long WODs
For 20+ minute AMRAPs, chippers, or competitions with multiple heats. Sip between movements to keep glycogen topped off and buffer lactic acid with calcium and magnesium lactate.
Intra-WOD4
Post-WOD
Grow + Lift
Within 30 min
25g of NZ grass-fed whey isolate to kick off muscle protein synthesis. 5g of creatine monohydrate to rebuild phosphocreatine stores so you're ready for tomorrow's WOD.
RecoveryStrength Day
Heavy Lifts
Ignite pre-WOD for CNS activation. Lift daily for phosphocreatine saturation. Grow post-WOD for muscle repair.
Metcon Day
AMRAPs & Chippers
Ignite + Motion (carb load) pre-WOD. Motion intra-WOD for anything 20+ minutes. Grow + Lift post-WOD.
Competition Day
Multiple Events
Ignite before each event. Motion between heats. Grow + Lift after your final event. Prioritize Motion to stay fueled across a long competition day.
Daily non-negotiable: Take Lift every single day regardless of training. Creatine works by saturating muscle stores over time — daily consistency is what makes it work.
The Full Lineup
Four Products. Complete Coverage.
Pre-WOD
Ignite
Nootropic Pre-Workout
CrossFit requires both physical and cognitive performance. You need sharp timing on barbell cycling, spatial awareness in gymnastics, and mental resilience when the WOD gets ugly. Ignite's nootropic blend delivers 150mg of caffeine and focus-enhancing compounds that keep your head in it from the first rep to the last.
150mg caffeine — enough to perform, not enough to shake
Nootropics for technical movement precision
No crash mid-WOD or mid-competition day
Pre & Intra-WOD
Motion
Intra-Workout Sports Drink
Carbohydrates are the primary fuel for high-intensity CrossFit. Motion delivers 25g of Cluster Dextrin — a Japanese carbohydrate engineered for near-zero osmotic pressure, meaning it hits your bloodstream fast with zero bloating. On long WODs or competition days, sipping Motion between movements is the single biggest performance lever most athletes ignore.
25g Cluster Dextrin — fast fuel with zero GI issues
Electrolytes for sweat replacement during intense WODs
3g BCAAs (2:1:1) to protect muscle during long sessions
Post-WOD
Grow
NZ Grass-Fed Whey Isolate
CrossFit tears you down so the adaptation can build you back up stronger. That process requires protein — specifically, fast-digesting, high-quality whey isolate that floods your muscles with amino acids within 30 minutes of finishing the WOD. Grow is 100% whey isolate, cold-pressed from New Zealand grass-fed cows, with no fillers, no lactose, and no bloat.
25g protein + 6g+ BCAAs per serving
Fast-digesting isolate — not a concentrate blend
No lactose, no bloat, mixes in seconds
Daily + Post-WOD
Lift
Creatine Monohydrate
Every CrossFit athlete should be taking creatine — full stop. It directly increases your capacity for high-intensity work across all three energy systems. More power on the barbell. More reps before failure on metcons. Faster recovery between efforts. 1,000+ peer-reviewed studies. Unflavored, mixes with Grow or anything else.
5g pure micronized creatine monohydrate
Increases max strength AND work capacity
80 servings, $0.61/serving — most cost-effective stack
CrossFit Questions
Supplement FAQ
What should I take before a WOD?
Take Ignite 20–30 minutes before your WOD for energy and focus. For longer WODs (20+ minutes) or on competition days, also mix a serving of Motion 30 minutes before as a carb load. Both together give you mental sharpness and full glycogen stores going in.
Will pre-workout hurt my barbell technique?
Most pre-workouts will — which is why Ignite uses 150mg of caffeine instead of 300mg. High-dose caffeine causes jitters that disrupt the timing and precision required for Olympic lifting and gymnastics. Ignite's nootropic blend actually sharpens focus without the shaky hands.
Should I use Motion for every WOD?
For short, intense WODs under 15 minutes, Motion isn't necessary — your existing glycogen will get you through. For AMRAPs, chippers, long strength sessions, or any workout over 20 minutes, Motion makes a significant difference. It's most valuable on competition days with multiple events.
Will creatine make me too bulky for gymnastics?
No. Creatine causes about 1–3 lbs of initial water retention inside muscle cells (intracellular) — not subcutaneous bloating. This water actually helps muscle contraction. The strength and power gains from creatine more than compensate for the minor weight increase, and your strength-to-weight ratio improves significantly.
I train twice a day. How should I adjust the protocol?
For two-a-days: use Ignite only before your first session (avoid caffeine within 6 hours of bed). Use Motion before both sessions and between them to stay fueled. Use Grow immediately after each session. Take Lift once daily, not twice — there's no benefit to double-dosing creatine.
How soon will I notice a difference?
Ignite works the first time you take it. Motion's Cluster Dextrin works immediately — you'll notice better sustained energy in longer WODs within the first session. Grow works immediately for recovery but adaptations accumulate over weeks. Creatine (Lift) takes 2–4 weeks of daily use to fully saturate muscle stores, after which strength and power gains become consistently noticeable.
Are these products tested for banned substances?
Yes. All XWERKS products are third-party tested and contain only legal, research-backed ingredients. If you compete in tested CrossFit competitions or other sanctioned sports, our formulas contain nothing on any banned substance list.
More questions? We're here to help.
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