List of Archived Programming
The following is a library of past programming, organized by year and month.
Note: For the past year, we have been closely following the “Class Programming” provided by Ben Bergeron of CrossFit New England and Comp Train. This programming has been well tested and proven. In fact, it has been excellent! We are now syncing-up with “Class Programming” with only a one-week lag – allowing us to benefit from the more detailed session plans that recently became available. I believe that these new detailed session plans will result in a much more comprehensive experience for you at the gym. Go CFGB! Because of the immediacy of the programming, we are now publishing the WODs weekly. Each week — typically on Thursdays — we will post the upcoming week in Zen Planner. If you would like to see the upcoming workouts, please use the Zen Planner App
- Apple Store : https://itunes.apple.com/us/app/zen-planner-member-app-for/id1065000091?mt=8
- Android Play Store : https://play.google.com/store/apps/details?id=com.zenplanner.memberapp
Note: Strength Cycle December ’17 – February ’18: What is the plan? What can we expect to see?
Each week will typically contain one heavy day — For that day, we will pick a movement squats, deadlifts, presses, cleans, snatches, or some varient. The strength WOD will typically occur first followed by an appropriate conditioning workout.
We are also planning to incorporate one or two additional strength WODs during the week. For the 12-week period from 10-Dec-2017 through 25-Feb-2018, these strength WODs will consist of Deadlifts, Squats, and Bench Press. We selected these movements with intent. The squats and deadlifts are king and queen when it comes to developing a strong lower body, core, and back. The bench press, press, and the planned accessories were selected because of the transference to our other movements – namely, the push-up, press, pull-up, and hand-stand push-up.
Here the 12-week planner that I put together for the strength. Please feel free to send any questions or comments my way – or simply ask one of the coaches. We are happy to help.
Our General programming provides the CrossFit prescription of constantly-varied, functional movements, performed at high-intensity that will move you steadily on the path of longevity, healthy living.
- Competitive AthletesIf you are interested in the sport of CrossFit and seriously looking to do well (top 1000) in the CrossFit Games Open, or the CrossFit Games Regional, or the CrossFit Games, then you will be happy to hear that we do that too. Please complete the “Athlete Questionnaire“. This questionnaire will help us make an assessment of your strengths and weaknesses and us to identify focus areas for you.Also included is a table of workouts benchmarks. The columns (10), (5), and (1) represent GAMES athletes, REGIONAL athletes, and top 1000 Open Athletes in the Mid Atlantic region. By assessing your current performance to these benchmarks, you can identify strengths and weaknesses.
This table can also help you to assess how close you are to performing well in the Open, or perhaps the REGIONAL competition.
Keep in mind that a vast majority of us will improve by just doing CrossFit 3 to 5 times a week. By assessing our strengths and weakness, we can more readily target areas to improve. This targeting may be in the form of a particular scale or focus in the daily WOD, or perhaps some extra skill or strength work.