Training Cycle Dates: M 11/12/18 – Su 12/22/18
Test Week: W 12/26/18 – Sat 12/29/18
Transition Week: Will be the first week of 2019


We will take a break from a specific gymnastics cycle to put our skills to the test! Our main focus will be on front squats.  We will squat on Monday, sometimes on Wednesday.  Our goal will be to build a stronger foundation in the squat and throw some gymnastics movements in workouts to develop our capacity and test our cycles to see if the athletes see improvement.

Monday and Tuesday 

These two days will stay fluid.  It will be a mix of longer endurance days coupled with high skill gymnastics and accessory work for front squats. So if Monday is long, Tuesday will be high skill or the other way around.


Front Squat Day : Get them Legs Ready!

Week 1: Pause Work 3 second pause + 2 Reps
Week 2: 6/6/6/6/6
Week 3: Pause Work 3 second pause + 1 Rep
Week 4: 5/5/5/5/5
Week 5: Pause Work Dead stop front squat x 2
Week 6: 3/3/3/3/3 (across)
Week 7: 3/3/3/3/3/3 (build up)
Week 8: Heavy Singles


Carries and Core- by popular demand we will be brining a weekly core workout into the mix.  We will have a regular workout that has a core focused finisher.  That being said, please remember- abs start and are really made in the kitchen!


Oly day- we will throw in a mix of olympic lifting on Friday.  Be ready for strength work followed by a met con where you incorporate the lift you just worked on.


Monster Met con days- Partner, Team, long, fun, hero style workouts!


Rest or come in for open gym to make up any work you missed!

Strength WOD

1 Front Squat with a 3 second pause + 2 Front Squats
6 sets build up in load


EMOM for 10 minutes
5 Deadlifts
Max Wall Balls
Fitness: 135/95
Performance: 155/105
Open: 185/125
***Save the Date***
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!
November 28th- FREE Olympic Lifting class starting up at Fed

Hey Team,

Currently we are between cycles of the Olympic Lifting course at CFH, but that doesn’t mean we should stop practicing and honing our craft in these lifts! Coach Marissa will be teaching a class dedicated to Oly Lifting once a week beginning Wednesday, Nov. 28th. The class will take place in the Back gym of CFH at 6:30pm and will last one hour.

Best of all this class will be free to all IA members! So come in and see what Coach Marissa’s barbell club class is all about and get a little extra Olympic lifting in. This class will take place until the next formal Barbell club at CFH starts up and is meant to give you a taste of what Barbell club is like. It will not provide athletes with personalized programming.

When Carey and Jamie finish their current Barbell Club cycle we will have a similar class at Harbor East to fill the void before the next cycle begins. Time and Date of the class is  pending, but we promise to keep you posted! Please feel free to reach out if you have any questions!