Our new strength cycle begins this week! The primary lifts will be back squat, deadlift and olympic lifting (snatch/clean and jerk). We will be testing one-reps this week to start off our cycle. However, some members may have maxed out on the previous cycle and feel confident with their established one-rep, which is great! Instead of one-rep testing again this week, those members may instead do 3-4 sets of 3 reps at 80-85 percent, focusing on consistency and technical refinement.
This strength cycle will be a wave progression — the use of wave loading helps prime the central nervous system for progressive intensity without overreaching. Waves are also great for building confidence with repeated attempts at multiple weights. Let’s continue to get stronger together!
For our workouts this week, we will be performing the 2025 CrossFit Games workouts, adjusted for the affiliate level. Some of you may have watched the CF Games online a week ago — come have some fun with us and get a small taste of what those workouts felt like! (Don’t worry, we’re not having anyone do crossover doubles, or begin a workout with a 4-mile run.) 🙂
Keep pushing supporting each other, CFD! I challenge you this week to seek out someone you’ve never talked to at the gym and give them a compliment. You all are inspiring others in ways you don’t realize. 🙂
Workouts of the week:
Monday – Back squat (1×1), strict weighted pull-ups and Row/C2B/Burpees/bike/BMU
Tuesday – Jerk dip + pause jerk and wall walks/STOH/crossovers/TTB
Wednesday – HSPU work and bike/farmer carry/HRPU
Thursday – Snatch (1×1), barbell bent over row and “Running Isabel”
Friday – Deadlift (1×1), dumbbell Z Press and thrusters/rope climbs/walking lunge
Saturday – Partner workout! (Run/row)
Sunday – Open Gym
