March
MONTHLY PROGRAMMING FOCUS | MARCH 2025
NCFIT WORKOUT
MAR | MONTH III, PHASE I – IGNITE
PREVIOUS MONTH’S HIGHLIGHTS
Finishing Tempo Strength Cycle
Focus on CF Open Skill Work/ Workouts
Classic Workout – Diane+/ Diane
Hero Workout – Taylor
THE MONTH AHEAD – MARCH 2025
Going into the middle of the CF Open we start March with a lot on our plate but it is going to be an exciting beginning to the month! First, we will continue to program the CF Open workout on Friday to ensure everyone can run their own Friday Night Lights! We will still run “normal” training weeks where the first 2 days will be higher intensity, with the rest of the week slightly tapering off to Friday. This is to ensure athletes participating in the Open or not will still have a well-rounded week, with Friday being the big workout to look forward to!
The other big focus of the month is Leading Ladies Week! This is our third year we at NCFIT pay homage to the badass women around the world with a week full of workouts named after some pretty famous women. This jam packed week will come after the open and will be pretty high on the intensity/ RPE scale so get ready to get after this awesome week of workouts!
Lastly, we will be focusing on Strict/ Weighted Pull-Ups either in strength sessions or workouts once a week. This is one of the foundational skills to have in your arsenal so we are going to get touches on it once a week to hopefully see some improvement! We will also work on higher volume Push-Ups and longer running distances in workouts to help us be proactive in our prep for Murph in a few months! There will still be strength days but we will be lifting just to lift, not in a linear progression to lead to a 1RM. This entire month is going to be packed with fitness goodness so get ready to work hard, and enjoy those rest days!
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
(1x/ Week) Strict/ Weighted Pull-Up Strength
(1x/ Week) Optional Partner Workout
(3x/ Week) Extra Credit – Overhead Prep + Midline Work
(1x/ Month) St. Patrick’s Day Workout
(1x/ Month) Leading Ladies Week
(1x/ Month) Hero Workout – Laura
COMPETE
MAR | MONTH III, PHASE I – ENGINE BUILDING
PREVIOUS MONTH’S HIGHLIGHTS
Mikko’s Triangle Retest
CF Open Prep - High Intensity Couplets
Post-Metcon Strength
2025 Crossfit Open
THE MONTH AHEAD – MAR 2025
Going into March we are going to see our final 2 weeks of the 2025 Crossfit Open. Each week of the Open, we are going to do short low volume but moderate to high intensity circuits as movement prep. Think about movement integrity; what counts as a rep and what would be called a no rep. After we complete the Crossfit Open, we have one more task to take on that’s with a Hero Benchmark: “Klepto.”
With the conclusion of the Open and wrapping up our 1st Quarter of the year, make sure to take some time to reflect on the ups and downs along the way as we hit lighter workouts to finish off the month. Give yourself the gratitude to appreciate both the strengths and the struggles so that we can appreciate the journey. Set some personal goals for yourself as well as ways to hold yourself accountable. Once we wrap up our reflection, gather your thoughts and let’s get ready to put our best foot forward to take on the rest of the year!
MONTHLY HIGHLIGHTS
(1x/week) 2025 CF Open
(1-2x/week) Open Movement Prep
(1x/month) Klepto Workout
(1x/month) Deload/Reset
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
Sand Medball Integration (Optional)
This phase introduces the sand medball as optional piece of equipment to enhance functional strength and variety. Substitutions will be provided for those without access to this tool.
