Programming with Intention and Measuring Effectiveness

Programming with Intention and Measuring its effectiveness is critically important. While many members want to just get a great workout and sweat a bit, CrossFit is focused on training for fitness. In this article we will analyze our 2023 Programming a bit and talk a bit about 2024.

Programming Standards

The key to measuring our fitness improvements is to make sure we have a true apples to apples comparison. If we score every workout differently, then how we can truly measure our results. With that in mind, the following guidelines are important:

  • 6-6-6-6 Deadlift – A Dash means that there can be/should be an increase in weight. An “x” implies the weight stays the same across all sets. For example, This is 4 sets of 6 deadlifts increasing weight with each set. Typically the scoring component for this will be a 1×6 (or the heaviest set)
  • 4×6 Deadlift – This is 4 sets of 6 deadlifts with the same weight across. This is typically followed by a percent guidance (e.g. 4×6 Deadlift at 75% of your 1RM). This should be scored as 4×6 as there are no weight changes. 
Unless explicitly stated otherwise:
  • Members should reset their machine monitors before starting a round.
  • Runs start in your “area” and end in your area
  • During a metcon the barbell/weights will come from the ground
  • 100m Run/Row/Ski/Bike = 1 Rep
  • In a metcon the terms “snatch” or “clean” can be muscle, power or squat
  • The term “burpees over the bar” can be lateral or bar facing.
  • Total Counts are per “leg/arm”. For example:
    • Pistols will be counted individually. In other words 13 pistols is 13 total pistols
    • Lunges will be counted individually (ie. 13 Lunges is 13 total lunges)
  • Lunges can be forward or backward and don’t have to be alternating unless it is explicitly stated.
  • In a metcon, the jerk can mean push jerk or split jerk, however if you are considering split jerking in a metcon, you should talk to your coach

2023 Personal Records Analysis

Analyzing Programming for efficacy is not an easy task. There are many factors to consider such as attendance, number of repeat workouts and lifts, and the demographics and goals of our members. Taking a look at 2023 (Jan-Nov) vs. 2022 (Jan-Nov) with the same set of members. We get very comparable results. Our members continue to PR their Weightlifting at a consistent rate. One thing to note is that 2023 saw a sharp increase in Metcon PRs. This is likely due to the increased number of repeat workouts from 2022 to 2023.

PR Type 2023 PRs 2022 PRs
MetCons 417 198
Weightlifting 823 984
Grand Total 1,240 1,182

If you look at our overall number of PRs for the entire community – We see a 50% increase in the number of PRs from 2022 and 2022 saw a roughly 50% increase from 2021. This is probably due to the fact that newer members will generally PR more often than existing members. Either way this trend is positive.

2024 Programming Cycles

This year we have planned out 5 Strength Cycles with each on running ~8 weeks. This will give us time between cycles to prepare for our next cycle and some flexibility in our programming. Each cycle will have a theme and an animal that represents that theme. Why an animal?, I don’t know…I couldn’t think of the right Star Wars characters 🙂 For info on our first cycle of 2024 nicknamed “Falcon” click here

2024 Programming Benchmarks

We have already laid out our framework for our strength cycles for 2024 with a goal of improving our strength and power. This year we will see 5 cycles and will maintain our current programming style with a stregnth/skill and a metcon 3-4 days per week and a longer Metcon at least once a week. We are very excited about our cycles next year!

Starting in 2024 we will refine our ability to analyze our communities fitness by using a select group of named benchmark workouts designed to test our fitness across both time domains (short, medium, and long) and modes (Gymnastics, Metabolic Conditioning, and Strength).

Check out our Benchmark workouts below

CrossFit focuses on building the bodies ability to produce energy over various time domains. There are three metabolic pathways that provide our muscles with energy: the phosphagen pathway, the glycolytic pathway, and the oxidative pathway with each one focusing on a different time domain. These are listed below:

The phosphagen pathway dominates high power, short duration efforts: things that take less than 10 seconds but require a huge power output. Think a few reps of a heavy lift, or an 100-yard dash.

The glycolytic pathway – think 30 second to 2 minute range, and powers high power efforts that last a little bit longer than 10 seconds. Think Tabata squats, or short, intense workouts like “Fran”, “Grace” etc.

The oxidative pathway provides energy for all longer, lower-powered aerobic activities. Think longer, less intense workouts like “Murph”.

Leave a Comment


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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


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