Training Notes Summer 2024

June 28

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.

Our next programming cycle begins on July 8th and will end on August 19th.  This cycle will feature a large focus on olympic lifting technique and gymnastics capacity.  It will consist of 5 working weeks and 1 max out week.

The goals of the cycle are:

  1. Continue to build a strong overhead position
  2. Improve Olympic lifting technique in the snatch and clean
  3. Increase pulling strength from the floor (deadlift)
  4. Improved strength with gymnastics movements (pull ups, HSPU, muscle ups)


  • 1 Rep Max Snatch
  • 1 Rep Max Clean and Jerk
  • 1 Rep Max Bench Press
  • Diane

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

Monday: Snatch

We will kick off the week with Snatch technique. After drilling some positional work from the ground up in our last cycle, this time we will focus on the top-down progression from the hang position and then to the floor. There will be a big push to help our athletes develop confidence in our overhead positions. For that reason, expect to see Overhead Squats and similar movements during the met cons on Monday.  Those met cons will consist of classic CrossFit couplets and triplets.

Tuesday: Gymnastics Pull

On Tuesdays, we will take a break from barbell and focus on pulling gymnastics. Athletes will have the opportunity to follow a progression that should lead them to more consistent movements or their first of a new goal movement. Met cons will also be sans barbell.

Wednesday: Clean and Jerk

Focus will be on putting our Clean and Jerk together, following the same top-down progression we are following with our Snatch.  Over 5 weeks of work, we will build to a 1RM Clean and Jerk. Expect sprint met cons with time domains of 5 – 8 minutes.

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: Bench Press, Deadlift, and Gymnastics Push!

On Fridays, we will bench press and deadlift before finishing the day off with some gymnastics push practice. Every week, a 29 minute running clock will be sectioned off into 90 second intervals for six sets of bench press, six sets of deadlifts, and 6 sets of gymnastic push practice with 1 minute of rest in-between each movement.  The push gymnastic concept will be similar to our Tuesday programming. Athletes will have the opportunity to follow a progression that should lead them to more consistent movements or their first of a new goal movement.  For our athletes that want more of a fitness approach, we will have a long mover programmed.

Saturday: Workouts with both a partner and solo option will be featured. 

Our next level work will feature accessory work on Monday and Wednesday.  We will also be back squatting for next level work on Saturday. Feel free to reach out if you have questions about the programming.  Enjoy this cycle!  See you in the gym!

Head Coach Whitney Gelin