Current Cycle

The Current Cycle

The main priorities of our current cycle are: 1.) Strength and stability. 2.) Technical proficiency in the olympic lifts (snatch and clean) 3.) Intensity in short metabolic pieces. We will prioritize the technical aspects of the snatch, clean, and continue to build strength and stability in upper body pushing movements. There will be an increase in the the ratio of horizontal pulling to vertical pulling as we shift into the fall. The cycle will be divided into 2×4 week blocks with deload weeks between concluding Labor Day weekend. After Labor Day we begin a new cycle prepping for the CrossFit Total in October.

As always, it is important to remember health is and always will be #1. If you have any nagging issues, make sure to inform a coach, ask for modifications, and take any necessary precautions to mobilize before or after classes or attend our restorative classes.

Fitness or Performance?

We understand not everybody has the same goals when they walk in the door at CFCC. If your goal is more for fitness and less to maximize performance for a specific goal, the progression of training can be and may be different. Higher skilled movements (snatch, overhead squat, gymnastics movements, etc.) that require maximal mobility, strength and stability in certain muscle groups and joints should be introduced slowly and carefully when the client is ready. For our newer members and those who are still beginners in training, we always welcome scaling in both weight, movement, and volume when necessary, so please always feel free to speak with a coach about what will be best for you.

Specialty Classes

If your goals are to improve strength, gymnastics strength and skill development, compete in the sport of CrossFit, or develop a better aerobic capacity then make sure you check out our specialty classes accessible to all CFCC members. The only way to get better at anything is through hard work and consistent practice so take advantage of these opportunities to focus your efforts towards your own specific goals.
Monday: Gymnastics (5:30pm)
Tuesday: Bikes & Bells (5:30pm), AP Strength (6:30pm)
Wednesday: Gymnastics (5:30pm)
Thursday: Bikes & Bells (7:00am), AP Strength (6:30pm)
Saturday: Gymnastics (9am), Competitor Team Practice (12-2pm, open to all members)
Sunday: Bikes & Bells (9am)

The Format

June 2016/July 2016/August-Sept 2016
Strength – Back Squat – eccentric and isometric focus, upper body pulling (vertical and horizontal)
Conditioning – Short to moderate time domain with high intensity.
Strength – Olympic weightlifting (snatch) strength and technique work.
Conditioning – MAP (Maximum aerobic power) sessions and lactate power intervals. MAP sessions commonly known for their rate of perceived exertion percentages associated with them, the purpose is to include a variety of weightlifting, gymnastics, and monostructural (rowing) staying in the aerobic power zone. Expect push/pull combinations with the goal being consistency in exertion unless otherwise noted (i.e. 80%/90%/100% effort) and breathing focus. Lactate power work will change in time duration (between 20-60 seconds of work) with longer rest periods for maximum output.
Strength – Posterior chain, unilateral balance, upper body push, plyometrics
Conditioning – lower intensity conditioning day. These will either be EMOM’s or aerobic efforts.
Strength – Strongman work: sled pulls, drags, odd object implements, carries, etc.
Conditioning – A mix of power, speed, explosiveness, and stability focus. Look for strongman movements paired with isometric holds (plank, chin over bar hold) within a partner format for logistics purposes.
Strength – Clean and upper body pulling
Conditioning – Couplets and triplets of classic squat and pulling pieces
Strength – An accessory lift not focused on during the week, a gymnastics skill, or no strength.
Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand
Conditioning – Bikes & Bells
Open gym. Use this time to make up a workout from the week, practice a skill, do some restorative work, and/or mobilize. Resources such as ROMWOD and MobilityWOD are fantastic tools.


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