Current Programming Cycle: April 12 – June 6 2021

March 24

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 aligns with 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 you must consider the long term by 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.

Our next programming cycle begins on April 12th and will last 8 weeks, ending in early June.  The program will consist of 6 weeks of designated lifts and metabolic conditioning pieces, 1 Max Out week, and will finish the week of Memorial Day Murph.

The goals of the cycle are:

1.  Build strength in the front squat and back squat
2.  Improve olympic lifting (Snatch) technique
3.  Develop confidence pulling weight from the floor
4.  Improved strength with strict gymnastics movements (pull-ups and hand stand push ups)


Max set of strict pull-ups (or achieve your first!)
Max set of strict hand stand push ups (or achieve your first!)
Front Squat (1RM Comp / 3RM Sport)
Back Squat (3RM Comp / 5RM Sport)
Snatch (1RM)
Randy: 75 snatches for time (75/55)
Murph: 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run

*For benchmarks, it is 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 hopefully see improvements.  If you miss a benchmark day, feel free to come in during open gym time and make it up.

Monday: We will kick off the week with Deadlifts and Strict Strength. There will be several variations in the deadlift programming so that we can continue to pull from the floor without creating too much fatigue throughout the cycle.  The deadlift will be coupled with strict strength movements as we continue to build strength in gymnastics movements (pushing and pulling).  Athletes will have the option to pick the movement of choice that they wish to focus on.

Tuesday: will be a fun mixture of traditional CrossFit movements and interval training. The intervals will have different time domains and will focus on helping athletes improve their approach to tackling multiple movements in different orders.  Barbell work will often include moderate to light weight cleans and clean variations.

Wednesday: We will hone our snatch technique through regular lifting as we build toward a 1 rep max at the end of the cycle.  In addition, we will add some accessory snatch lifts to help us better understand the movement.  Focus will be on proper set-up, speed through the middle, and getting under the bar quickly. Our metabolic conditioning pieces will be classic CrossFit triplets and couplets.  Fitness track will snatch with dumbbells.

Thursday:  Endurance work will be the focus with a combination of rowing, running, biking, double-unders, and light weights to keep you moving and build cardiovascular stamina.

Friday: Squat, Squat, Squat is the plan on Fridays! We will actually Front Squat AND Back Squat. Most days will be a front squat E2MOM x 5, followed by the same rep scheme for back squat.  Expect short metabolic conditioning workouts in the 3-7 minute range afterward at maximal effort.  If you are a participant in the fitness track, we will also be hitting some longer metcons while the comp and sport tracks lift.

Saturday: Workouts with both a partner and solo option will continue as previously programmed.

Feel free to reach out if you have questions about the programming. Enjoy this cycle!

– Head Coach Whitney Gelin