Hey Everyone!

Do you look at the 7-day weekly weather forecast to plan your week often?

Here is a “7-day Forecast” for our programming!

You can use this if you want to customize your training a bit and you have some flexibility with your schedule.

Some Notes:

• These are averages. Each week will have variations upon this, especially when there is a holiday or special event.
• Within these two ‘themes’, we are going to train all of the important metabolic pathways (types of workouts that make us good at everything). Calling them just ‘strength + short metcon’ and ‘metcon only’ is a gross oversimplification. That said, it is a decent way to look at the programming from a high level view.
• Across all 7 days per week, we average about 48% strength + metcon (and 52% metcon only).
• In the first 2 weeks of a strength focus, we’ll do more metcon and less lifting than what is shown. During the last 2 weeks, we’ll do more lifting and less metcon. More about the 6 week strength focus here.
• These averages are not arbitrary. We’ve found after over 10 years of class programming that having between 40% and 60% days with a lift plus a short metcon is ideal for maximizing your time in class so that your life is better outside of the gym, and you can keep making gains over the long-haul!

But what about MY schedule?

In Part 2, we’ll go over the most common types of weeks people train (M,W,F, or “3 on 1 off, 2 on 1 off”, etc), and how each will shape you class experience.

We will also compare our style of programming to other common practices like “Old School” CrossFit and “Fixed Days” for lifting.

Thrive on.

-jj