March 2024 CrossFit Programming Focus

February brought us some exciting training leading into the first week of the CrossFit Open. The first big win of the month was testing a 1-RM Back Squat/ Deadlift, both POST workout!

The idea behind this post-workout strength cycle was not only to make sure we can move heavy loads under fatigue, but also to prepare us for the CrossFit Open where there is almost always a heavy lift post-workout!

We continued to see old CrossFit Open retest workouts along with testing out our Benchmark for the month: The Chief! Leading into the first week of the Open we saw higher RPE (Rate of Perceived Exertion) workouts towards the beginning of the week that slowly tapered off into lower RPE workouts, plus a Thursday quality/ recovery day to make sure everyone was geared up for the Open workout on Friday!

Let’s see how we are going to finish the CrossFit Open strong in March and highlight any other training focuses.


The first two weeks of March are going to be similarly built to the final week of February. This is to make sure the CrossFit Open workout on Friday is the highlight of the week while also allowing everyone to still get a solid week of training in.

Post Open, we will have our Leading Ladies Week, which honors National Women’s Month with a week full of Classic Female Benchmarks and some new Female Benchmarks!

We will also be celebrating St. Patrick’s Day with a themed workout that surely will have you leaving the gym feeling lucky.

We will be testing Fran as our Benchmark workout this month, and we will also see the Hero Workout Laura during Leading Ladies Week.

The final highlighted focus for the month will be on Strict Pull-Up and Handstand Holding in our skill/strength sessions. These will show up once a week to continue building body awareness and gymnastic strength! BOOM!

Weekly March Commitments 

  • (2x/ Week) RPE 9-10 Workouts 
  • (2-3x/ Week) Focus on Couplets or Triplets 
  • (1x/ Week) Workout of the Week or Benchmark/ Classic workout 
  • (1x/ Week) Strict Pull-Up Strength or HS Hold Skill session 
  • (1x/ Week) Partner Workout
  • (1 Full Week) Leading Ladies Week (Classic Female Benchmarks/ New Female Workouts)
  • Sunday class added to our Spring 2024 class schedule

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