Current Cycle

The Current Cycle

This week begin a new twelve week cycle consisting of three four week blocks leading up to the Pre-Open In House Competition in February (date TBD). We are shifting our focus from improving absolute strength to gaining proficiency in the olympic lifts and improved gymnastics strength endurance. The outline of the skeleton for each day is listed below and may shift slightly throughout each block.

Gymnastics will continue to follow the same format, building on a more sound based of stability and positional strength. Volume will increase slightly throughout the next 12 weeks as well as more focus on skill in dynamic movements (kipping pull ups, t2b, hspu, muscle ups).

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 (8:30am)

Workout of the Day Template

November 2016 – January 2017
Strength – Tempo Front Squat (eccentric and isometric focus) & Thruster, upper body pulling (pull up variations, MU, rows)
Conditioning – Short to moderate time domain with high intensity, knee flexion and pulling endurance
Strength – LB Pull w/clean and snatch transfer focus (RDL, Cl/Sn Grip DL), Dynamic upper body push (PP, PJ, SJ, more complexes)
Conditioning – short maximum aerobic power (push/pull focus)
Strength – Snatch and Tempo OHS focusing on OH stability and positional work, upper body pull strength endurance
Conditioning – EMOM’s – barbell cycling, power intervals
Strength – LB Pull/plyometrics, upper body push strength (horizontal)
Conditioning – aerobic cyclical repeats (row) + aerobic w/upper body pull/push density
Strength – Clean, C&J
Conditioning – mixed modal aerobic building in intensity, benchmarks
Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand
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.
Strength – Stache Showdown Prep or Unilateral strength
Conditioning – Mixed modality (weightlifting, gymnastics, and monostructural)


Monday – Swing skill work, Pushing strength/position/strength emphasis (Strict hspu, holds), core
Wednesday – longer mobility (upper and lower body) and scapular strengthening, strength eccentric or isometric pull and push (tempo pull ups, rows, dips, hspu), core, misc skill work (pistols, double unders)
Saturday – Pulling (Kipping Muscle Up and Rope Climbs), handstand walking

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