First cycle of the Year: Starting strong
We’re kicking off 2025 with an exciting new cycle designed to elevate your training and help you crush your fitness goals. Starting January 13th, we’ll be launching two focused programs: the Strength Cycle and our Gymnastics Cycle.
Both programs are designed to build strength, refine skills, and prepare you for the upcoming CrossFit Open—and beyond! To ensure everyone can get the most out of these cycles, we’ll also be using our 4-Tier Workout System to cater to all fitness levels.
Here’s everything you need to know about what’s coming your way:
Strength Cycle: January 13th - March 22nd
This 10-week program includes 7 weeks of strength building, followed by a 3-week maintenance/deload phase during the CrossFit Open. Unlike past years, this cycle will focus on multiple strength lifts to help athletes develop a well-rounded foundation of power and control.
What to Expect:
Power Lifts: The program emphasizes grunt work and stability training. You’ll improve activation, control, and bar path with techniques like tempo lifts, pause exercises, and dead-stop movements. Posterior-dominant exercises will also play a significant role.
Olympic Lifting: Expect to strengthen and fine-tune your Snatch and Clean & Jerk skills. Consistency is key; it’s not just about how much weight you lift but how well you lift it.
Progression: Athletes will start with lighter weights to focus on form, gradually building up while maintaining quality and consistency.
This cycle is perfect for newer athletes looking to build confidence and strength and for seasoned athletes who want to fine-tune their technique. Our goal is to set you up for success in future workouts and cycles.
10-Week Strength Cycle Layout:
Weeks 1-7: Gradual strength and skill progression.
Weeks 8-10 (Open Maintenance Phase): Slightly reduced volume to ensure you recover while staying sharp for the Open.
Gymnastics Cycle: January 13th - March 22nd
Our new gymnastics cycle will run alongside the Strength Cycle. Over the next 10 weeks, we’ll rotate between two focus areas:
Muscle-Ups (or Pull-Ups)
Handstand Push-Ups (or Push-Ups)
What to Expect:
All Levels Welcome: Whether you’re working on your first pull-up or mastering muscle-ups, this cycle is designed to accommodate everyone.
Two Pathways: Each week, you can choose between:
Strength Focus: Building foundational strength for the movement.
Conditioning Focus: Designed for athletes already proficient in the movement who want to improve endurance and stamina—perfect for Open prep.
Full cycle details will be shared before the program begins, so stay tuned for more information!
The 4-Tier Workout System
To ensure that every athlete—regardless of experience or fitness level—gets the most out of their workouts, we’ve developed the 4-Tier Workout System. Here’s how it works:
1. L.I.F.E. (Live Independently, Feel Empowered):
This tier is beginner-friendly, focusing on scaling movements, reducing loads, and simplifying skills. It’s ideal for new athletes or those looking for functional workouts that prioritize long-term health and independence.
Example: Alternating Dumbbell Snatches (15/10 kg) and Burpee Jumping Pull-Ups in "Amanda."
2. Fitness:
A step up from L.I.F.E., this tier is designed for Everyday Athletes who want moderate intensity and skill levels. It’s perfect for those seeking consistency and manageable challenges in their daily workouts.
Example: Power Snatches (50/35 kg) and Burpee Chest-to-Bar Pull-Ups in "Amanda."
3. Rx’d:
This advanced tier is for athletes ready to tackle heavier weights, higher intensity, and more complex skills. It’s ideal for those preparing for local competitions or pushing their limits in daily training.
Example: Squat Snatches (60/42.5 kg) and Ring Muscle-Ups in "Amanda."
4. Compete:
Tailored for athletes aiming for regional or national competitions, this tier includes higher volume, heavier loads, and intense workouts. Accessory work and extended conditioning are part of the programming to develop elite-level performance.
Example: Squat Snatches (85/57.5 kg) and Ring Muscle-Ups, with additional competition-focused programming.
Why These Programs Work
Inclusivity: The 4-Tier Workout System ensures that all athletes can participate in every workout while aligning with the intended stimulus.
Progression: Whether you’re building foundational strength, refining technique, or competing at the highest levels, these programs offer a clear path to growth.
Customization: Athletes can choose options that match their fitness level, goals, and aspirations, empowering them to achieve success on their terms.
What’s Next?
Starting January 13th, all classes will follow the Strength Cycle and Gymnastics Cycle programming, with options for each tier in every workout. Not sure where you fit in? Talk to your coach!
We’re here to guide you through the programs, help you set goals, and make adjustments as needed.
This is your chance to start the new year strong. Let’s build a foundation that supports your health, performance, and success both in and out of the gym. We can’t wait to see you crush it!
