Fall 2023 Programming Cycle

Details of our Fall 2023 Programming Cycle

With the holidays quickly approaching, you will see a slight change in our cycle format. From a logistics perspective, we know the holidays are a tough time to prioritize your health and fitness. Here are some key dates:

Winter 2023 Programming Cycle

Between Dec. 26th and Jan. 8th we will have some fun workouts with longer conditioning workouts and likely some partner style workouts as well – the holidays are a time for family after all 🙂.

Regarding the above cycle, we want to continue to build upon the cycle we just finished, but with some twists.

  • Last cycle’s Deadlift → Hang Power Clean: We will continue our “pull cycle” by working from the hang position to help strengthen our grip and build up our hang power cleans. This will translate into an improved 2nd pull in the clean.
  • Last cycle’s Snatch → Overhead Squat: The OHS requires mobility, shoulder and core strength, along with our more traditional leg strength for squats. We encourage our members to start light and build confidence. Focus on form over weight, this will pay dividends in the future.
  • We will do a 4 week cycle on Strict Press and 4 week cycle on the Bench Press. Time to get strong!
  • You will also see a strong focus on running for the next four weeks as we prepare for the Turkey Trot in November. The following 4 weeks will be spent with a focus on our rowing (hence our recent 2,000m row test). You will continue to see a variety of movements and time domains in our metcons!

We have accomplished a lot this year, some let’s keep the momentum strong as we close the year with our Fall 2023 Programming Cycle!

Home » Fall 2023 Programming Cycle

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

Eric Laber


Eric is a squash player turned CrossFit fanatic.  He is passionate about sports performance and a devout believer in the positive impacts of intensive training on all aspects of life.  When he is not at the gym, he can be found on the squash court, wrangling his children, or staring into space thinking about statistics. 


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

Rick Borelli


Rick has been involved in the health and fitness industry since 2000 and in the CrossFit world since 2012 (he even owned his own CF gym for several years). He has multiple certifications under his belt including CFL1, Kids CrossFit, and CrossFit Gymnastics. 


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.