Train with Purpose. Train with Intensity. Train for longevity.
Training with purpose means understanding the program’s goals and benchmarks, and selecting the training path that best meets your own personal goals. Click here to read more about which pathway might be best for you. If you still have questions, talk to one of our coaches and they will be happy to help you.
Training with intensity means bringing your best effort every day, allowing yourself to be pushed, and understanding that it takes hard work and commitment to see a consistent improvement in your fitness level.
Training for longevity means that we must consider the long term when deciding what we do in the gym every day. It means focusing on proper technique, mobility / flexibility, nutrition, and hydration. It means having an understanding that a positive attitude and the right mental approach are essential to enduring success.
June 1 to August 2 (9 weeks):
Our next programming cycle begins June 1st and ends August 2nd. During this cycle we will have 8 Working Weeks and 1 Max out Week. Strength will be the major focus of this cycle. Athletes will also have the opportunity to refine/develop both pulling and pushing gymnastic skills.
The goals of the cycle are:
1. Build confidence in the Clean and Jerk.
2. Create strength and capacity in both pulling and pushing gymnastics.
3. Develop lower-body muscle mass through squatting and pulling heavy loads from the floor.
Benchmarks:
1 RM Clean and Jerk
2 RM Back Squat
2 RM Bench Press
2 RM Deadlift
*For benchmarks, it is recommended that you record your results in Wodify, as these metrics will be repeated. Benchmarks allow you to assess your progress and track improvements over time. If you miss a benchmark day, feel free to complete it during Open Gym.
Monday: We will kick our week off with Clean and Jerk Technique work. Last cycle we completed both Jerk and Clean on different days. This cycle, athletes can look forward to putting those two movements together. With our focus on Clean and Jerk, athletes can expect our metcons involve them as well. Following an EMOM format, Clean and Jerks will be paired with a monostructural or gymnastic movement each week.
Tuesday: Pulling gymnastics will be the focus on Tuesday. Athletes will have the opportunity to refine and/or develop pulling movements each week with a dedicated EMOM. With our focus being on gymnastics work, our metcons will be low skill to allow for more time to teach and learn each movement.
Wednesday: Wednesday will focus on the Bench Press and Deadlift. Along with those two movements we will provide the opportunity to get comfortable with pushing gymnastic movements. On a 30-minute running clock, fitness athletes will complete a 20-minute AMRAP in lieu of Bench and Deadlift. After the AMRAP, fitness athletes will jump in on pushing gymnastic work as well.
Thursday: Endurance work will be the focus with a combination of rowing, running, biking, jump rope and light weights to keep us moving to build cardiovascular stamina. The workouts will be programmed in a way that athletes can use Thursday as active recovery.
Friday: On Friday, we’ll get back in the rack to squat. Our focus will be developing a trifecta of strength, power, and capacity. We will attack our squat days starting with our heaviest number for the day. As we progress in sets, the number of reps will increase while the lifting percentage decreases. The intention is to work on strength and power by increasing the speed of our squats with each set. With 6 sets of squats, this will also work on building squat capacity. MetCons on Friday will be designed around work/rest intervals.
Saturday: Workouts with both a partner and solo option will continue as previously programmed.
Next Level: On top of class programming, Monday and Saturday will feature some Next Level work. Next Level work is extra work designed to be completed outside of class time. For Monday, athletes can complete Next Level Front Squats. On Saturday, athletes will have some Next Level Snatches to complete before or after class.
Feel free to reach out if you have questions about the programming. Enjoy this cycle! Never miss a Monday!
– Head Coach Whitney Gelin whitney@12thstatecrossfit.com
March 22nd to May 31 (10 weeks):
Our next programming cycle begins March 23 and ends May 31. During this cycle, we will have 8 working weeks, 1 max-out week, and 1 reload week that begins with Murph. We will also have the opportunity to cheer on our community members who have advanced to the next stage of the 2026 CrossFit Open. This cycle will offer an opportunity to get back to the basics with technique while building a strong strength base heading into the CrossFit offseason.
The goals of the cycle are:
- Build confidence in our snatch technique
- Create stability and strength overhead in all shoulder-to-overhead movements
- Develop lower-body muscle mass through squatting and pulling heavy from the floor
- Prepare for Murph on Memorial Day with high-volume pushing, pulling, and squatting
Benchmarks:
- 1RM Snatch
- 5RM Back Squat
- 1RM Strict Press, Push Press, Push Jerk, and Split Jerk
- 1RM Clean
- Christine
- DT
- Murph
For benchmarks, it’s recommended that you record your results in Wodify, as these metrics will be repeated. Benchmarks are a way to assess your progress and see improvements. If you miss a benchmark day, feel free to come in during open gym to make it up.
Monday:
We will kick off the week with snatch technique work. Comp and Sport will focus on positional work, overhead stability, and pulling from the floor for the first 4 weeks. We will then transition to percentage work and snatch waves for the final 4 weeks. The Fitness track will complete a longer AMRAP that includes a non-barbell snatch variation.
Tuesday:
We get back to squatting. Tuesday will focus on the back squat paired with a plyometric exercise. Early in the cycle, squats will include pauses and holds, progressing to percentage-based lifts later. Due to the demands of the strength work, athletes can expect a sprint-style metcon, typically under 8 minutes.
Wednesday:
Wednesday focuses on building comfort and strength in overhead positions. Starting with the strict press, we will progress to a new shoulder-to-overhead movement every two weeks. These lifts will be paired with a plyometric movement to help transfer strong hip extension into overhead work. Metcons will be structured as triplets with work/rest intervals.
Thursday:
Thursday prepares us for Murph. Expect progressions of pull-ups, push-ups, and air squats, along with running. Murph consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. If you plan to participate on Memorial Day, we strongly encourage attending Thursday classes.
Friday:
Friday is our heavy lifting day. We will alternate weekly between cleans and deadlifts. Workouts will include classic CrossFit benchmarks and variations.
Saturday:
Partner and solo workout options will continue as previously programmed.
Feel free to reach out if you have any questions about the programming. Enjoy the cycle—and never miss a Monday.
— Head Coach Whitney Gelin
whitney@12thstatecrossfit.com
January 5th to March 22nd (11 weeks):
Our next programming cycle begins on January 5th and ends March 22nd. The cycle will be structured around prepping for the 2026 CrossFit Open. The CrossFit Open will begin February 26th and will conclude March 16th. Athletes will prep for 6 weeks. We’ll have one deload week before the Open and one after the final Open workout. During the 3 weeks of the Open, volume will be lighter and our focus will be preparing the body for the workout that is released on Thursday. As a gym we will do the Open workout on Friday.
The goals of the cycle are:
1. Build confidence in our capacity with both the barbell and our gymnastics movements
2. Maintain strength, power and stamina built over the last 3 cycles.
3. Develop a strong understanding of threshold and apply it to Open style workouts
Benchmarks:
26.1
26.2
26.3
*For benchmarks, it’s recommended that you record your results in Wodify, as these metrics will be repeated. Benchmarks are a way for you to assess your progress and see improvements. If you miss a benchmark day, feel free to come in during open gym time and make it up.
Monday: Monday we will kick off the week with Thrusters and Gymnastics. On a 20 minute clock athletes will perform an EMOM for the first 4 minutes and then complete the same exercises for time on the next 4 minute interval. Format will be to follow an alternating EMOM and For Time until we have reached 20 minutes. Each week athletes can expect thrusters, mono structural and gymnastics movements coupled together to comprise the workout. Following 20 minutes of work, athletes will get into the rack for some lifting. Alternating between front squat and push press, athletes will get to hit some heavier percentages under fatigue.
Tuesday: Tuesday will feature an AMRAP involving DB movements. The design of the workouts will offer another opportunity to practice pacing and threshold as we head into the Open season. After each amrap we will complete isometric holds to help increase strength in compromised positions with minimal load. Expect a good variety of exercises each Tuesday.
Wednesday: Wednesday we will Olympic lift. We will see both the Snatch and the Clean on the same day. Work will be geared toward building capacity with moderate to heavy barbell percentages under fatigue. Athletes will have the opportunity to practice confidence week one, with an EMOM, and apply that confidence to speed, week two, when we offer a time domain to complete the same work from the week before. Wednesdays will be a big day for us. We’ll finish our day with a “choose your own adventure” push pull gymnastic EMOM. Gymnastics on Wednesday will be quality over quantity.
Thursday: Mobility Thursday is back by popular demand. On top of functional mobility, athletes will see a combination endurance work involving of rowing, running, biking, double-unders, and light weights to keep us moving and build cardiovascular stamina.
Friday: Our focus on Friday will be gearing up for the Open. Open workouts typically have high rep, moderate to light weight with a time domain from 7 – 20 minutes. Each Friday, athletes will start their day off with an Open style workout. In an effort to maintain strength, we will follow our metcon with some lifting to finish the day.
Saturday: Workouts with both a partner and solo option will continue as previously programmed.
This cycle will provide extra work on Saturdays. The focus will be geared around capacity. Each Saturday we will flip flop between intervals on machines and steady state work. This extra work will help facilitate building capacity to complement all the goals of this cycle. Feel free to reach out if you have questions about the programming. Enjoy this cycle! Never miss a Monday!
– Head Coach Whitney Gelin whitney@12thstatecrossfit.com