2024 Programming Cycle – The Falcon!

CFC Programming Cycle – The Falcon

It’s almost time for the Open! What is the Open you ask? Learn more here! In the meantime, let’s talk about how we are getting ready for the Open and our upcoming strength cycles and focus areas for the next 8 weeks. If you are wondering why we have these animal based themes and what are cycles, check out our blog post here.

This cycle’s theme is the Falcon! – Like the falcon, Speed is the name of the game – We will challenge you to develop speed under fatigue. Speed is a key part of Power and like a Falcon we want to be fast and deadly! For the physics nerds out there: Power is defined by work/time. The faster we move the more powerful we are!

To kick off the year, we will focus on building a strong foundation of strength and power in the squat, press, and pull. These movements will help us as we transition to our 2nd cycle of the year as the open ends.

The Back Squat will get heavy to help us build foundational leg strength which will translate into all of our squat variations for the rest of the year.

For the push press, we will emphasize technique work as well as building strength. We are building on the previous cycle of developing strict strength. This will translate to all of the Thrusters that we expect to see in the open!

The Power Snatch was chosen for this cycle to emphasize high power output (moving weight quickly). We all know what high volume power snatches can do to our heart rates!

The goals for this cycle are below:

  • Back Squat – The goal is to build raw strength to build up to a 3 rep max!
  • 1 Rep Max Push Press – The will test your ability to use both your legs and upper body pressing strength for a max lift. We will focus on ensuring proper extension BEFORE your start pressing with your arms.
  • 1 Rep Max Power Snatch Complex – The Snatch is a very important Olympic lift as it focuses on Power. In this case we mean the ability to move weight a large distance quickly (from ground to overhead in a single motion). We are doing the lower skill version of this movement with the power snatch. We will focus this cycle on technique with an emphasis on proper hip extension to drive more power. Want to learn more about why we do Olympic Lifts in CrossFit – Check out our post here.
  • Echo Bike Sprint Style Work – Can you produce power in short and medium time intervals? This will hopefully push you to build your engine to make those open workouts seem even easier!

Our Metcons will focus on building a strong base in preparation of the open with open style couplets and triplets. We will program several repeat open workouts and practice movements that we expect to see!

Let’s embrace the Echo Bike and the Open – and crush this CFC 2024 Programming Cycle!

Home » 2024 Programming Cycle – The Falcon!

Leave a Comment


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Erin Grover


Coach Erin has a CrossFit Level 2 Trainer qualification and has many years of experience coaching CrossFit Classes for both adults and kids. We are very lucky to have her join our coaching and leadership team!


CrossFit Level 2 Certification



Hannah is an avid CrossFitter and Runner with a passion for helping our athletes move well and have fun! She brings her energy and enthusiasm to everyone she meets!


CrossFit Level 2 Certification

Chris Jackson


In addition to CrossFit, Chris also has extensive experience participating and competing in Strongman. 



CrossFit Level 2 Certification

Nicole White


Nicole is a long time member of our community with over 1,200 classes attended. We are very excited to have her experience on our team and helping our members. You will find Nicole working out with our 8:30 or 9:30AM classes and every weekend participating in our Conditioning program!


CrossFit Level 2 Certification

Brandon Grover


Brandon has over 10 years experience with CrossFit, many of those years coaching. You will typically find him lifting heavy and having lots of fun at the gym! His keen eye makes him a master at correcting movement patterns!



CrossFit Level 1 Certification

Kathryn Bledsoe


Kathryn is certified as a 10 year CrossFit coach, as well as a USA Gymnastics Coach, and CrossFit Olympic Weightlifting. Kathryn’s passion and energy for helping people in class is infectious! She believes anyone can do CrossFit and there’s something for everyone in a CrossFit community. 



CrossFit Level 1 Certification

Kristen Williams

Operations Manager And COACH

Coach Kristen wears many hats at CrossFit Coordinate. You’ll typically find Kristen coaching the 8:30 and 9:30am class where she brings her energy and years of fitness instruction experience to our community. In addition to crushing our workouts and cheering everyone on, you’ll find Kristen handling the day to day operations of our community and running our nutrition program!



CrossFit Level 1 Certification

Heather Burgin


Coach Heather is active in both the CrossFit and Strongman Community. Heather also coaches our CrossFit Kids class where she brings her extensive coaching experience to the next generation of CrossFitters!



CrossFit Level 1 Trainer

Peter Ghali


Peter’s passion for fitness and health started much later in life. Overworked and stressed out, he turned to CrossFit to help. Ten Years later he is still working hard in the gym and helping others achieve their health and fitness goals. You’ll find Peter in the Gym quite a bit with his daughter, Hannah, and son, Luke working out and coaching classes!



CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


Please fill out the form below and one of our team members will review your request. All of our cancellations require a 30 day notice. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$20 Per Class

OUR Information:


11301 Penny Road Suite A Cary NC 27518


We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.