June 2021 Programming Focus

The month of May brought a change of pace from the Squat and Oly focus as we shifted gears into longer duration workouts more often through the week.

One of our toughest and most memorable workouts, “Death Row” reared its ugly head to see who could make it through the whole 20mins…legend has it a few survived.

Along with the long workouts, we also took our finishers and cool downs up a notch adding in some more some more significant pieces of accessory work and recovery to fill out the sleeves and refill our tanks! Along with our classic benchmark workouts, there were new benchmarks added to the roster, “Cloudkicker” and “Pick Your Poison”. We also offered “NCFIT Cinco” as an optional benchmark on Cinco de Mayo! We have a lot to look forward to in June as we continue to ride the conditioning train into the summer months!

No “June Gloom” to be had here!

We are firing on all cylinders continuing with our bi-monthly focus from May of seeing longer (21:00+) workouts 2x or more per week. While we don’t and won’t ever see a single modality day (in our workouts you will never just see 5k row or run), we have been adding in some more extended time on the bike or rower. Expect this trend to continue while also adding in a healthy mix of higher intensity intervals. These shorter efforts will be sprinkled in our workouts as hard, fast, repeated intervals.

June also brings its own set of benchmarks…some retests as well as a few first timers. “Ripcord” makes its triumphant return in June as a gut and grip check!

As we get into the third and fourth weeks of June, we will be building up to a Heavy Single in our Back Squat, Deadlift, and Strict Press to lead into July’s new Wendler 5-3-1 Strength cycle!

The final workout and day of the month is a Hero Workout, dedicated to the Granite Mountain Hotshots named, “Hotshots 19”. After the longer conditioning biased workouts of May and June, we are sure everyone will be excited to get back into a dedicated Strength cycle in July! Wendler is coming!


Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!


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