We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


Winter 2022 Programming Cycle!!

We are beyond excited to be welcoming you back into the gym. We are going to jump right in by kicking off a new 8 week programming cycle!

For the next 8 weeks, beginning Monday January 31st, we will be Front Squatting once a week with a linear approach, starting with higher volume work at moderate loads and increasing until week 7, that will go back to a de-load week and cap off with a Heavy 3-Rep test at the end of March.

This cycle is written without the need to start with a test or baseline. Before Christmas we finished off with some impressive gains. We tested our Back Squat, Floor Press and Push Jerk!

Because we will be squatting 1x a week using percentages, if you are unsure about your front squat 1RM (it has been awhile), as a general rule you can use 70-85% of your back squat from the last cycle. 

The other half of our focus in this cycle is dedicated Gymnastic Strength sessions.The next two months will feature Strict Gymnastic Strength piece 1-2x per week to help increase out strict gymnastics strength. The combination of the Front Squats + Strict Gymnastics + and an increased prevalence of additional Skill work is going to have us primed to take on the unknown! 

Front Squat Cycle

  • Week 1 of 8 (1/3) – Working Week, 4×6 @ 80%
  • Week 2 of 8 (1/10) – Working Week, 2×6 @ 85 / 2×3 @ 90%
  • Week 3 of 8 (1/17) – Working Week, 4×3 @ 90%+
  • Week 4 of 8 (1/24) –  Working Week, 3×6 @ 85%
  • Week 5 of 8 (1/31) – Working Week, 4×3 @ 92%
  • Week 6 of 8 (2/7) – Working Week,  2×3 @ 95% / 1×3 @ <100%
  • Week 7 of 8 (2/14) – Deload Week, 4×3 @ 80%
  • Week 8 of 8 (2/21) – Heavy 3-Rep 

Weekly Commitments

  • Front Squat Cycle
  • Strict Gymnastic Strength
  • 1 Skill Day
  • 1 New or Classic Named Workout 


  • Heavy 3-Rep THRUSTER
  • New or Classic Benchmark Weekly

TESTING WEEK: Mar 21, 2022

Members….get fired up to head into spring with some big PRs, faster WOD times, and new skills!

Not yet a member and want to get in on the action? Click here to book your free intro and get started!!

fill out the form below to get started!

Take the first step towards getting the results you want!