November Programming

It’s fall y’all! How are those squats feeling so far?! Toward the end of the month we will be coming to the end of our beloved squat cycle. The month will consist of two weeks of high volume days, a deload week(ahhh), and a max out day(whooohoooo)! The max out day is planned with percentages ending at a whopping 103% single, BUT if you’re feeling good and there’s still time, see what happens.

REMEMBER: Your training max is NOT your 1RM(1 rep max). Your training max for high volume programs such as this is 90% of your 1RM. Lifting these weights with good form is always number one. If your form is breaking, it’s too heavy. Period.

You’ll notice that shoulder press is being introduced this month with a super set of weighted (or unweighted/assisted) dips depending on your current level. There’s a great balance on shoulder press day’s with some back accessory tossed into the mix to really build up that shoulder stability and overall health. We are sneaking in that strict gymnastics strength building! Building a foundation of strict movements such as pull ups/ring rows will help us perform better in our kipping movements and keep our shoulders happy. Accessories are successories!

At the end of this month we will retest our back squat and into the month of December we will retest our shoulder press to see if there has been a strength improvement! Let’s see those PR’s! If not, don’t fret, improved stability and overall shoulder health are also a huge benefit to these programs.

Side note: The CrossFit Open is approaching in the next few months and we want to make sure we are going into it with a new foundation of strength across all areas. In metcons you will see more of similar muscle groups being worked. This will help you build muscular endurance and also allow you perform larger sets in the future.

Keep in mind that you need not always go for heavy weights! That’s not the point of the levels OR the point of the metcons. For the next few months, let’s focus on form and technique to build our muscular endurance rather than trying to go 0 to 100 every day. Diminishing return is a thing and you should be performing metcons at 70% most days rather than an all out 100% sprint. Test days are sprints. Every other day is maintenance and slow building.

Leave a Comment


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

Please ensure you have a minimum of 3 months CrossFit Experience prior to reserving a drop in, then…
Simply fill out the form below
letting us know what day you might come by
& one of our amazing coaches
will reach out to you to reserve your class.



4848 CORDELL AVE, BETHESDA, MD 20814-3011



We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.