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March 2024 Programming

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March 2024 Programming Preview

Reminder: Our high level 2024 programming plan is posted here!

February brought us some exciting training leading into the first week of the CF Open. The first big win was testing a 1RM Back Squat & Deadlift POST metcon. The idea behind this was not only to make sure we can move heavy loads under fatigue, but also to prepare us for the CF Open, where there has often been a heavy lift post-workout!

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

Let’s see how we’re going to finish the CF 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 CF Open workout on Friday is the highlight of the week while also allowing everyone to still get a solid week of training in.

After the Open wraps up in mid-March, we’ll have our Leading Ladies Week, which honors National Women’s Month. This will be a week full of Classic Female Benchmarks, as well as some new Benchmarks we’ve created ourselves!

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

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

The final highlighted focus for the month is the Strict Pull-Up and HS Holding in skill/strength sessions, which will show up once a week to continue building body awareness and gymnastic strength!       

Weekly March Commitments

  • (2x/Week) RPE 9-10 Workouts 
  • (2-3x/Week) Focus on Couplets or Triplets
  • (1x/Week) Benchmark/Classic workout 
  • (1x/Week) Strict Pull-Up Strength or HS Hold Skill session
  • (1 Full Week) Leading Ladies Week (Classic Female Benchmarks/Workouts)
  • (Saturdays) Partner Workout with Solo Option 
  • (Sundays) Hero Workout

See you at the gym!

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