Every year, we learn something about how our members train, recover, and perform.
This year, the pattern was clear.
By the time we reach the point where we should be preparing for competition, many of us are already managing fatigue instead of building momentum. Instead of sharpening, we are trying to recover. Instead of progressing, we are holding on.
That is not a preparation problem.
That is a structure problem.
This year’s training season is designed to fix that.
This program is not just a change for the sake of variety. It is a direct response to what we’ve observed across the floor and in competition.
As a gym, we’ve identified a few consistent gaps:
None of these are individual issues. They are patterns.
And if we want to improve as a whole, we have to address them directly.
Instead of trying to improve everything at once, we are structuring the year in phases.
Each phase has a clear purpose. Each phase builds into the next.
We are not blending everything together all the time.
We are focusing, building, and then layering.
We begin with a 15-week cycle built around three 5-week blocks:
Each block focuses on one primary movement pattern, giving it enough time and attention to actually improve.
Primary strength days are straightforward by design.
These are pure lifting days. No tempo. No distractions.
You will see:
The goal here is simple: build real strength.
Not rushed strength. Not fatigued strength.
Strength that holds up under load and carries forward.
Around those primary lifts, you will see a consistent amount of accessory work.
This is not filler.
It is targeted toward:
This is where we begin to build resilience.
If primary days are about output, secondary days are about control.
These sessions include:
They are designed to support the primary lift of the block while improving movement quality.
This is where positions get cleaned up.
This is where stability is built.
This is where the body becomes more durable.
Together, the primary and secondary days are doing something very specific:
They are not just building strength.
They are bulletproofing the body.
Conditioning is still present, but it is more intentional.
Across each mini-block, you will see:
We will not be doing mixed modal work more than a few times per week.
This is deliberate.
We are creating space for:
You should expect some sessions to feel controlled, even slower than you want them to feel.
That is part of the process.
Another major shift is focus within sessions.
We are reducing unnecessary complexity.
Instead of touching five different skills in one workout, we are narrowing the scope.
This allows:
This applies across every block.
If something is in the program, it is there to improve.
Saturday remains your outlet.
These are your partner and team-based sessions.
They are intentionally less structured and allow for:
They do not replace the work of the week.
They complement it.
After building strength, we shift.
This phase maintains what we’ve built while placing more emphasis on how the body moves.
Barbell volume decreases slightly.
In its place, you will see more focus on:
This matters more than most people realize.
If we want to perform higher-skill gymnastics later in the season, we need the strength to support it.
This phase builds that foundation.
You should expect:
This is not a step back. It is preparation.
This is where everything begins to move faster.
The strength we built now becomes power.
We shift toward:
At the same time, conditioning evolves.
You will see:
We are expanding the range where most people struggle.
Not just easy. Not just all-out.
But the ability to sustain challenging effort repeatedly.
Supporting strength and accessory work remains in place to ensure that progress in Olympic lifting is maximized.
Before moving into the final phase, we pause and assess.
This phase looks similar to Phase 2 in structure.
We maintain:
We continue to build:
But more importantly, this phase gives us the opportunity to adjust.
Based on how training and performance are trending, we can:
This is where the program becomes responsive.
By the time we arrive here, the goal is different.
We are no longer building from scratch.
We are expressing what has been built.
Training returns to a more traditional CrossFit structure, but now:
You are no longer trying to get ready.
You are ready to prepare.
This program is not written by one person.
It is built, reviewed, and refined by the entire coaching staff.
Every coach has a role in:
Even coaches who are still developing are part of this process.
They are learning how to think about training by engaging with it directly.
More experienced coaches review and refine the structure.
Nothing goes untouched.
This matters because the program is not theoretical.
It is built from what we see every day:
We are not guessing what needs to improve.
We are responding to it.
Not every phase will feel the same.
Some phases will feel slower.
Some will feel more demanding.
Some will feel more technical.
That is intentional.
Your job is not to make every workout feel the same.
Your job is to match the intent of the day.
When you do that, the program works the way it is designed to.
No. Conditioning is still present, but it is structured differently. You are building a base that will support higher output later.
Because variety without focus limits improvement. We are prioritizing progress over novelty.
Because not every session is meant to push intensity. Some are meant to build capacity and support recovery.
Because it is the foundation for everything that comes later, especially higher-skill gymnastics and higher-intensity work.
They will. But when they do, you will be better prepared to handle them.
This season is about building something that lasts.
Not just better workouts.
Better athletes.
We are not trying to maximize a single day.
We are trying to improve what happens over time.
This program is more focused than what we’ve done before.
That is intentional.
If you commit to the structure, stay consistent, and match the intent of each session, you will see the difference.
Not just in how you perform.
But in how you train.
