Athletes have a host of footwear choices for WODs. Richard Grimes surveys experts and top athletes to determine what their advice means in a fitness program.

When the CrossFit Journal asked me to survey people about what shoes they wear when they CrossFit, it seemed like a slam dunk. But look around the gym lately and you’ll see people exercising barefoot or in lifting shoes, runners or Chuck Taylors. Even Nike, the biggest athletic-shoe company in the world, is selling a shoe called the Nike Free for people “who want to reap the benefits of barefoot training.” Some CrossFitters are even wearing Vibram Fivefingers.

So what should type of shoes should you wear?