Current Cycle

The Next Cycle

The next twelve week cycle will introduce the intensification phase of training as we approach the open season. While we don’t know the details of exactly when the open will begin, we do a have a rough time frame based on historical dates which will be around the end of February. Therefore, we will be working on building volume over the next six weeks with more open style movements. Then, we will deload slightly and shift into another six week cycle of adding intensity. These cycles will culminate in some new testing plus retesting of the weighted pull up or 3 minute strict pull ups, 2k row, single leg squat, power clean and back squat for those who attending squatting class.


For our newer members and those who are still beginners in training, we will also be adding more options in both the strength and conditioning when appropriate. 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 the open, the progression of training can be and should 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. In conclusion, 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.

The Format

Additionally, starting this cycle we will be experimenting with a two week rotating cycle where the priorities on Monday/Wednesday and Tuesday/Thursday will flip flop every other week. Therefore, what you see on Monday of week 1 will be built upon Wednesday of the following week and visa versa. What you see on Wednesday of week 1 will be built upon Monday of the following week. The reason for this new format is to balance out discrepancies in training for those who are limited to a specific schedule. The full outline and details of what the strength and conditioning focus will be is listed below.

Day 1 : Squat Clean or Tempo OHS focusing on OH stability and positional work in OHS, Upper Body Pull  absolute strength, aerobic conditioning or CP Battery w/knee flexion + UB pull density

Day 2 : LB Pull w/clean and snatch transfer focus (RDL, Cl/Sn Grip DL), Upper Body Push (Press, PP, PJ, SJ, more complexes)

Day 3: Upper Body Pull and Push mix or SL work, aerobic sets  w/gymnastic skill + knee flexion

Day 4 : Speed Strength (Power Clean/Snatch) + aerobic cyclical repeats (row) + aerobic w/upper body pull/push density

Day 5: Tempo Front Squat or Heavy Back Squat, Grinder w/ vertical upper body pull/push + ME knee flexion (thruster)

*If you want to maximize increases in squatting specifically you can attend Squatting class with Chris on Friday Nights.

Day 6: Competitor’s Team Practice, a Partner or Team Workout with gymnastic skill/strength work + Yoga

Day 7: Yoga with Arianna! Our only open gym session offered during the week, a Strongman focused partner workout of the day at least until the end of the Stache Showdown

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week of 11/10/14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week of 11/17/14 Day 3 Day 4 Day 1 Day 2 Day 5 Day 6 Day 7
Week of 11/24/14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week of 12/1/14 Day 3 Day 4 Day 1 Day 2 Day 5 Day 6 Day 7
Week of 12/8/14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week of 12/15/14 Day 3 Day 4 Day 1 Day 2 Day 5 Day 6 Day 7

Current Members, for your records

  • Squat Clean will be tested 11/10/14
  • Weighted Pull Up or 3 minute amrap strict pull ups will be tested 11/10/14
  • Lactate Threshold will be tested 11/12/14
  • Single Leg Squat will be tested on 11/12/14
  • Power Clean will be tested 11/13/14
  • 2k Row will be tested 11/14/14

The template for the next 12 weeks will conclude with a week of testing on 1/26/15.

If you have any questions about the current cycle and how to plan your schedule to work with your goals please email perrin@crossfitcc.com or erin@crossfitcc.com.

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