New Training Cycle! June - August 2026

Our goal as always is to empower you to live both a strong and long life, and help you achieve your own personal goals along the way. We love watching the CrossFit Games and the pros show us what the human body is capable of, but are more interested in building more capable humans that never need a nursing home or have to battle chronic disease. 

Each training cycle is focused on building an inclusive athlete. One that is no more enduring than they are powerful. Always aiming to specialize in not specializing using an inclusive training program to do so. Some cycles we will focus more on one modality than another, and our next training cycle will focus more on the power side of the fitness training spectrum.

Our next training cycle will focus on: 

1. Absolute Strength

2.  CP battery

3. metabolic conditioning with frequent use WL elements, higher power output and shorter intervals

4. one aerobic endurance session a week

Strength Training Will Not “Bulk” You

A common misconception is that lifting weights automatically creates excessive muscle size.

In reality, much of early strength development is neurological:

• Improved motor unit recruitment

• Better coordination

• Increased force production

• Greater nervous system efficiency

Building significant muscle mass requires:

• High-volume hypertrophy-focused training

• Frequent weekly lifting

• A sustained caloric surplus

This cycle is designed to build stronger, healthier, more capable humans, not create a surplus of additional muscle mass. Lean and strong is the goal! 

What Is Absolute Strength?

Absolute strength is the maximum amount of force a person can produce, regardless of body size or muscle mass. It is your raw force-producing capacity, the foundation that supports nearly every other aspect of fitness and performance.

Why Are We Focusing on It?

Strength makes life lighter. A stronger human moves through life with:

• More reserve energy

• Greater resilience to stress

• Less physical strain during daily tasks

• Improved balance, coordination, and confidence

• Greater long-term independence and durability

Power, speed, muscular endurance, aerobic expression, coordination, resilience, and longevity are all built on top of absolute strength. The stronger your foundation becomes, the more capacity you have to express fitness safely and effectively.

Our goal is not simply to lift heavier weights. Our goal is to build stronger, more capable humans who are physically prepared for life both inside and outside the gym.

CP Battery Development

What Is It?

CP (Creatine Phosphate) battery training focuses on repeated heavy, explosive, near-maximal efforts performed with relatively short rest periods.

Why Are We Training It?

This system is responsible for high-power output activities such as:

• Heavy lifting - deadlifts, squats

• Sprinting

• Jumping

• Explosive athletic movement

Training the CP system helps develop:

• Greater force production

• Improved explosiveness

• Better neurological efficiency

• Increased resilience under high physical demand

Metabolic Conditioning Focuses

This cycle’s conditioning work will support and complement our strength development.

Expect:

• Frequent weightlifting elements within metcons

• Higher power output intervals

• Shorter-duration efforts

• One dedicated aerobic-focused session each week

The goal is to improve and maintain conditioning abilities or 90% of them, without compromising strength adaptations.

How To Maximize Your Results This Cycle

1. Follow the progression. Made lifts = strength development. We want to rarely miss lifts due to lack of power output or fatigue. Consistent execution and quality of movement create long-term progression. 

2. Trust the process. Some days should feel challenging, other days should feel like you have some left in the tank. That is intentional. Strength development requires patience, consistency, and room for progression over time. 

3. Train full ROM or aim to create it. Prioritize complete control over your body and the load through the ROM you currently own. Strength developed through quality movement creates stronger joints, better mechanics and athletes who are harder to break.

4. Unless a max load is being attempted, minus WL shoes, do not use belts, knee sleeves and wraps. The purpose of strength training is to become stronger and more resilient, not using a belt or knee sleeve to make you feel confident lifting heavy. Discomfort, instability, lack of confidence, pain, stiffness is valuable feedback for potential limited mobility, improper mechanics, joint instability, tissue irritation, strength imbalance. Let's work together to improve those areas that are giving you feedback without using accessories to cover them up. 

5. Prioritize Recovery

   1. Daily Protein goal = .8-1.0g of protein per pound of body weight

   2. 600g of fruits and vegetables daily

   3. Sleep. 6 or less hours of sleep, take a rest day or modify load-reps-sets to ensure you are making your lifts and moving effectively. 

Respect pain signals. Keep pain a 4/10 or under while training. Pain is communication.