Announcements

Hey CFM! We’re kicking off a new 7-week strength cycle starting this week—and we’re pumped for what’s ahead! This cycle is built around pure strength development for deadlifts and back squats, with a supporting focus on building upper back strength, gymnastics capacity, and foundational overhead stability. Whether you’ve been with us for years or are just getting started, this cycle is designed to help you move better, get stronger, and feel more confident under the bar. Here’s what you can expect each week: • Monday: Deadlift Strength • Tuesday: Strict Pull-Up Progression • Wednesday: Back Squat Strength • Thursday: Bent-Over Row Volume • Friday: Overhead Squat Skill Work • Saturday: Alternating Olympic Lifting • Sunday: Bench Press & Upper Body Pump The cycle will finish with a test week in Week 7 where we’ll retest heavy singles for your deadlift, back squat, and bench press. It’s a great opportunity to track your progress and set new baselines heading into spring. LETS GO! Coach Jason

CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Min Row/Bike or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

5/5 Kneeling T-4 rotation

20 90/90 + progression

5/5 T-4 rotation in Lunge
Specific

2 Sets

10-20 alt Plank Shoulder Tap

8/8 Mini Band Side Step + 8/8 Standing Fire Hydrant

6 Lateral Squat

7-10 PVC Banded Lat Pull Down (seated)

Pull Up Progression (AMRAP – Reps)

4-6 Sets of:

Max Set of Strict Pull Up, Feet Elevated Ring Row, or Ring Row

Superset With:

10 Banded Pull Downs (lying) + 10 alt Leg Dead Bug

16 Min to Complete.

Rest 60-90s after banded work.

Maintain neutral spine.

Comp: Heavy Consequences (Time)

RX

For Time (18 min cap):

6 Rounds for Time:

50 Double Unders

15 Wall Balls (20/14 lb)

5 Hang Power Cleans (build each round)

Weights per Round:

R1 – 95/65

R2 – 135/95

R3 – 155/105

R4 – 185/125

R5 – 205/145

R6 – 225/155

Intermediate

For Time:

6 Rounds for Time:

35 Double Unders

15 Wall Balls (20/14 lb)

5 Hang Power Cleans (build each round)

Weights per Round:

R1 – 75/55

R2 – 95/65

R3 – 115/85

R4 – 135/95

R5 – 155/105

R6 – 165/115

Scaled

For Time:

6 Rounds for Time:

50 Single Unders

15 Wall Ball 14/10lb

5 Hang Power Cleans (build lightly or stay at the same weight)

Power: 3-5 Rounds for Quality (Time)

18 Min Cap

50 Double Unders

15 Wall Balls (20/14 lb)

5 Hang Power Cleans (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

50-100 Single Under

15 Wall Balls

5 Hang Power Cleans

scale to allow continuous movement