Programming

This cycle will focus on preparing you for the CrossFit Open and for a solid foundation for the rest of the year. Time to rise up the challenge and get ready for the CrossFit Open!

This cycle will focus on preparing you for the CrossFit Open and for a solid foundation for the rest of the year. Time to rise up the challenge and get ready for the CrossFit Open!

This cycle will require both a nice slow pace with tempo squats and some speed with the snatch complexes that we will be doing. In order to win this “race” you will need both!

For this cycle we will be moving some heavy weight, but just enough for a single person 😀. Let’s build some raw strength! We are continuing with our squat, press, and pull movements but building on our last cycle.

This cycle is named after the Elephant. Like an Elephant you will need core strength and speed to challenge yourself. Can you move with weight overhead? Can you get under that bar quickly? What raw strength do you have? Just like the elephant, you are going to have to be strong and confident!

This cycle’s theme is the Horse! – Horses are strong and can carry objects for a long time. Similarly, this cycle will focus on developing capacity over longer time domains. Can you hold on for the entire workout? Let’s find out!

The key to measuring our fitness improvements is to make sure we have an accurate way to measure our progress.

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 key part of Power and like a Falcon we want to be fast and deadly!

Analyzing Programming for efficacy is not an easy task. In this post we share our programming effectiveness and benchmark

Fall 2023 Programming Cycle – A Strength and Conditioning Focus – overhead squats, pressing, and hang power cleans. Time to run and row!