February
MONTHLY PROGRAMMING FOCUS
FEBRUARY 2025
NCFIT WORKOUT
FEB | MONTH II, PHASE I – IGNITE
PREVIOUS MONTH’S HIGHLIGHTS
Beginning of Tempo Strength Cycle
Phase I Benchmark – Fight Gone Bad
Focus on CF Open Skill Work/ Workouts
Classic Workout – Cindy/ Mary
Hero Workout – Nate
THE MONTH AHEAD – JAN 2025
We’re already one month into the new year and we are firing on all cylinders! We started our Tempo Strength Cycle of Deadlifts & Front Squats 1/6 and are scheduled to retest our 1RM the week of 2/17. This finishes right before the 2025 CF Open (2/27) so we can go into those 3 weeks with some new PR’s and some confidence to crush whatever gets thrown at us! Speaking of preparation, we will continue to see Skill work and old CF Open workouts to help us better prepare for common movements/ workout formats we might see.
The rest of the month is going to be business as usual except for one wrinkle…Diane/ Diane+. This year we are going to be programming one CF Classic workout a month and we realize that some of those workouts athletes have done A LOT, or they are extremely quick workouts that might not challenge some of your more advanced athletes. That is why for a handful of these Classic Workouts we will see a “+” as a second option.
These should be treated as a secondary option to the day rather than looked at as Performance vs. Fitness. These workouts can be an added challenge for athletes that have done a workout numerous times/ or are extremely proficient with the movements. For those that are still trying to RX the original version, that should be their focus…hit the stimulus at, or as close to, the RX standards. As always remember within both workouts there are adjustments that can be made to be best tailored to the athlete! February is going to ramp up, especially towards the end when the Open is here so get excited and ready to rock!
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: Diane/ Diane+
TEMPO STRENGTH CYCLE (1/6-2/21)
Week 1 – Test 1RM Front Squat & Deadlift
Week 2 – 5x4 (32X1) FS / (31X1) DL
Week 3 – 5x3 (31X1) FS / (31X1) DL
Week 4 – 5x2 (21X1) FS / (21X1) DL
Week 5 – 5x1 (20X1) FS / (20X1) DL
Week 6 – Deload
Week 7 – Retest
COMPETE
FEB | MONTH II, PHASE I – ENGINE BUILDING
PREVIOUS MONTH’S HIGHLIGHTS
Mikko’s Triangle and Progressions
Revamped Compete Style
Metcon + Strength Format
THE MONTH AHEAD – FEB 2025
February is where we put all of our hard to the ultimate test of the Crossfit Season, the Crossfit Open. As always, this is a chance to see where we stack up against others participating in the same competition. We can showcase any new capacity and skills we’ve acquired.
What we will see as we lead up to the Open is the completion of our Mikko’s Triangle progression. We will retest this again just before the Open. We will continue to see our Strength post metcon for most of February in anticipation of this possible format appearing in the Open. And again we will play with various couplets to test and continue to push our capacity with different combinations of movements. Make sure to take the time to congratulate yourself on all the hard work you’ve put in up to this point, and then go out there and crush it!
MONTHLY HIGHLIGHTS
(1x/week) Mikko’s Triangle Progression
(2-3x/week) Open Prep Couplets
(2-3x/week) Post Workout Strength
FLEX
JAN-MAR | PHASE 1 | GVT Volume & 5RM Foundational Strength
Welcome to FLEX Phase 1, a 12-week training cycle designed to maximize muscle growth, strength, and body composition through a balance of German Volume Training (GVT) and progressive strength work. This phase focuses on building a solid foundation of hypertrophy and endurance while driving strength gains in key lifts.
Split into two 6-week micro-cycles, this program strategically alternates between high-volume training and progressive overload, ensuring sustainable progress and measurable results:
Cycle 1: High Volume, Moderate Intensity – Designed to improve muscular endurance and hypertrophy with GVT-style supersets.
Cycle 2: Moderate Volume, Higher Intensity – Shift to heavier loads and focused strength-building while maintaining hypertrophy.
Phase HighlightsTesting Week
We kick off with a testing week to establish your 5RM in three foundational lifts:
Back Squat
Incline Bench Press
Conventional Deadlift
These benchmarks will guide your progression throughout the phase and serve as a measure of your success when we re-test in the final week.
Micro-Cycle 1: High Volume (Weeks 2–7)
The first half of the phase is all about volume and endurance. Using 10x10 and 8x8 supersets, we’ll maximize hypertrophy by challenging your work capacity and pushing your limits.
Programming includes:
3 Functional Strength Days: Two upper-body-focused and one lower-body-focused sessions.
2 Bodybuilding Days: High-volume hypertrophy workouts targeting specific muscle groups.
2 Rest Days: Planned recovery on midweek and weekend days to optimize adaptation.
This cycle builds a base of muscular endurance and primes your body for heavier, more intense training in the second cycle.
Micro-Cycle 2: Higher Intensity (Weeks 8–12)
The second half of the phase shifts to strength progression with heavier weights and moderate volume. This is where we push your 5RM numbers while maintaining hypertrophy gains.
Programming includes:
5RM Strength Days: Dedicated sessions to progressively improve your back squat, incline bench press, and conventional deadlift.
Push/Pull Strength Days: Balanced sessions incorporating compound lifts and accessory movements.
Bodybuilding Days: Hypertrophy-focused workouts with progressive overload using tri-sets and drop sets.
The phase concludes with a re-test of your 5RM lifts to showcase the strength gains you’ve worked so hard to achieve.
Sample Weekly Split
Day 1: Chest & Back (High Volume or Strength)
Day 2: Upper Body (Push/Pull Strength or Tri-Sets)
Day 3: Lower Body (High Volume or Strength)
Day 4: REST
Day 5: Arms & Shoulders (Hypertrophy or Drop Sets)
Day 6: Lower Body & Conditioning (Strength or Deload)
Day 7: REST
Sandbag Medball Integration (Optional)
This phase introduces the sandbag medball as an optional piece of equipment to enhance functional strength and variety. Substitutions will be provided for those without access to this tool.
