New 12-Week Cycle | Welcome to "Artemis" – The Goddess of the Hunt! 🏹
Our new 12-week cycle, "Artemis," is here, and it's time to take aim at your goals. This cycle is not only your preparation for the CrossFit Open and Quarterfinals but also an opportunity to improve your current performance and set new personal records. Whether you're an experienced athlete or looking to level up, "Artemis" has something for everyone!
Your Path Through "Artemis"
"Artemis" is structured into 3 x 4-week blocks, with a planned deload week over the holidays to ensure you enter the new year refreshed and motivated. During this time, you'll prepare for classic CrossFit Open workouts and fitness challenges that will test your endurance, strength, and technique.
What to Expect
Weightlifting – Power Meets Precision
We combine heavy singles, barbell cycling, and battery work to improve your technique, capacity, and power.
Highlights:
5RM Power Snatch
5RM Power Clean
Make the most of our additional Weightlifting Classes to perfect your technique and elevate your performance!
Strength Training – Build Strength Under Load
We focus on Back Squats with a mix of volume (e.g., 3-4x8-12) and intense strength sessions (e.g., 5x5) to build muscular endurance and resilience.
Highlight: 5RM and 10RM Back Squat
Goal: Build the strength you need for Open workouts, whether you're lifting heavy or grinding through high-rep sets.
Boost your strength and power by joining our additional Pump Class!
Gymnastics – Technique and Density
Expect 2-3 skill-focused workouts per week, designed to challenge you under fatigue.
Formats: EMOMs, mixed-modal workouts, and technical progressions for Toes-to-Bar, Muscle-Ups, and more.
Beginners will benefit from skill sessions designed to build confidence and progress step-by-step.
Conditioning – Endurance and Resilience
Workouts will feature short, moderate, and long time domains, ensuring you're prepared for all scenarios.
Focus: Threshold efforts to train you to perform at your limit while staying efficient.
Extras: Finisher and accessory work to push your limits even further.
The additional Burn Class is ideal for enhancing your conditioning!
Typical Open Workout on Friday
For Time:
5 Rounds
24 Wallball Shots
12-15-18-21-24 Pull-Ups
This workout is a classic Open-style couplet designed to test your endurance, strategy, and capacity under fatigue. It might feel approachable at first, but don’t be fooled – the escalating volume is where the magic (and challenge) happens!
Whats your strategy?
Do you go unbroken or do you play your strenght?
Why "Artemis" Is Perfect for You
"Artemis" is more than a training plan – it's your chance to become stronger, faster, and more resilient. We’ll help you prepare for the Open by giving you the tools to address weaknesses and elevate your strengths.
What You Can Do Next
Plan Your Week: Use the Weekly WOD Updates to stay consistent.
Lean on the Community: Train, push, and celebrate progress together.
Ask the Coaches: Whether it's scaling, technique, or strategies, we’re here to help!
Let’s Go!
Get ready for "Artemis" and start chasing your goals today!