2025 June and July Training Cycle

Let’s talk fitness!

We’re already in Week 2 of our current training cycle, and it’s wild to think how fast time flies. It feels like we just rang in the new year and started preparing for the CrossFit Open. Since then, we’ve trained for Murph, crushed it together, and gone through our well-earned deload. Now, we’re onto what’s next.

Here at The Fort, our programming is always built around a balance of strength and conditioning. You’ll see elements of weightlifting, bodyweight gymnastics, and metabolic conditioning, with certain focuses emphasized at different points in the year, thanks to a periodized approach that keeps your progress sustainable and measurable.

Here’s What We’re Training Right Now:

This cycle, we are dialed in on...

Upper body absolute strength (think: pressing power)

Lower body strength endurance (especially through squats and deadlifts)

Strict gymnastics strength (like strict pull-ups and other bodyweight tests)

Aerobic power (your ability to sustain high-effort work with oxygen)

Our goal? To improve your vertical and horizontal pressing strength, back squat and deadlift rep maxes, strict pulling strength, torso stability, and your aerobic engine. In short: becoming a stronger, more resilient, and better-conditioned version of yourself.

How You Can Get the Most From This Cycle:

Training is just one part of the equation. Adaptation = Fitness + Recovery.

To get the most from your efforts, we recommend:

Consistency over perfection — 3 days a week consistently beats 5 days one week and zero the next.

Prioritize protein — In general, aim for your body weight in grams per day.

Time your post-workout fuel — 20–30g of protein and carbs within 30 minutes of finishing class, and a full meal within 2 hours.

Skip the cold plunge on big lifting days — It may blunt some strength gains.

Train with intention, not ego — Follow the prescribed loading and RPE. This is about improving your fitness, not competing with the leaderboard.

We Are With You!

Your coaches are here to guide you toward safe and solid movement patterns, help you find your sustainable pace across modalities, and challenge you in ways that build long-term strength and capacity.

If we’re coaching you closely, it’s because we care. We’re invested in your progress, not just for today’s workout, but for the years ahead.

We are excited to see your strength and conditioning improvements this cycle. Let’s put in the work, support each other, and grow stronger together!

See you in the gym,

Coach Taylor