JAN | MONTH I, PHASE I – IGNITE
THE YEAR AHEAD – 2025
Since we’re starting a new year of training, this update will also include a little more detail about our full plan for 2025. As we start a new year we feel it’s important to show you where we’re going. We have the entire year planned out for our Group Class Programs but here are a couple highlights. Our year is going to broken down into 4 phases starting this year off strong with our IGNITE phase in the first quarter of the year (Jan-Feb-Mar). In this first phase of 2025, we will be focusing on preparing for the Open & higher RPE workouts. We will also be introducing our NEW Extra Credit Focuses each month. In January, we will focus on building strength in the bench press and double under skill work. This will be a great compliment coming off of our December Jump Rope Challenge! You can see the full year of focuses below. These extra credit focuses are just that, extra credit. These will not be included in class time but are available for you to do before or after classes, or if you have the equipment to, can even be done at home. Not doing these focuses WILL NOT take away from your success in our group programs. These are like adding a little hot sauce to your eggs…if you want. Quick house keeping note: If you are wanting to get these in at the gym they must be done right before or after your class times and make sure that you are mindful of other classes and sessions going on as to not interfere with their space and equipment needs.
Additionally you can see our general overview of our Full Phase I IGNITE Plan below. Remember, if you are in our Legends Group Program we use this plan as a template or guide and then tailor and build a Legends specific plan off of that. We’re so excited for where we’re going in 2025 and we can’t wait to see how much progress our clients will make!
THE MONTH AHEAD – JAN 2025
In January, we kick off our first strength cycle of the year as well focusing on tempo work for the Front Squat and Deadlift. The cycle starts with a test of 1-Rep heavy efforts for both lifts then moves into a 6-week work-up using various tempos. Tempo is changing the time athletes are under tension of the load they are lifting, getting them stronger and more confident with different positions of the lifts!
The beginning of a new year also brings around the CrossFit Open. We use this annual international online event as a way to raise the energy and have some fun in the gym. We do this through our own in-house team Open competition! More to come on that. The key to success with the Open is exposure to open style workouts. With this in mind we will see (1) historic Open workout each week in January to get ready for the 2025 workouts! In addition, the Open almost always tests different skills and we will help athletes prepare for those tests. In the programming, we will see at least (1) skill session per week dedicated towards some of those ‘trickier’ Open movements to help athletes build more skills and more confidence.
Lastly, we will see our testing workout for Phase 1 of this year’s programming, a CrossFit classic, Fight Gone Bad! Each phase will have its own testing workout that will be tested and retested. Throughout each Phase we will continue to see other big name workouts but the Phase test/retest will be something that we want all athletes to pay attention to. We believe this will feel less cluttered each month and really allow athletes to focus on crushing their retest! We are excited to kick off 2025 – so let’s get to work!
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
- (2x/ Week) Tempo Strength Sessions
- (1x/ Week) Throwback CF Open Workout
- (1x/ Week) Skill Practice for CF OPEN
- (1x/ Week) Optional Partner Workout
- (1x/ Month) Hero Workout
- (1x/ Month) Classic Workout: Cindy/ Mary
- (1x/ Month) Benchmark Workout: Fight Gone Bad
TEMPO STRENGTH CYCLE (1/6-2/21)
- Week 1 – Test 1RM Front Squat & Deadlift
- Week 2 – 5×4 (32X1) FS / (31X1) DL
- Week 3 – 5×3 (31X1) FS / (31X1) DL
- Week 4 – 5×2 (21X1) FS / (21X1) DL
- Week 5 – 5×1 (20X1) FS / (20X1) DL
- Week 6 – Deload
- Week 7 – Retest
