For September, we’re going to retest your 1RMs in the Bench Press, Back Squat, Press and Deadlift in Week 1. Then, we’re going to start a new 8-week cycle of Push Press and Front Squat on one day, and Close-Grip Bench Press and Deadlift on the other; keeping with the 5,5,5+ rep scheme.
This . . . → Read More: September Workout Plan
There’s a whole lot of awesome going on in August.
For this month, we’re going to keep the strength programming exactly the same. Everyone is making good steady progress and surprising themselves week-to-week on their max-rep sets. We will retest your work capacity in wallballs in the first week of the month, and then . . . → Read More: August Workout Plan
We’ve spent the past two months focusing the strength days on variations of olympic lifting, but now we’re going to change gears and get back to the classic barbell lifts and up the rep scheme to 5,5,5+. Don’t worry, meatheads; we’re going to bench. It’s summer, we gotta work on the glamour muscles. Am . . . → Read More: July Workout Plan
For June we will be adding in double strength days. We’re still going to include an olympic lifting element to lead up to the CFDV Oly Meet on Sunday, June 22nd, but we are also going to focus on the back squat and front squat.
The back and front squat sessions will be done . . . → Read More: June Workout Plan and Summer Schedule
The April programming was the start of a series of 5-week strength cycles where two movements will be tested, trained and retested. We will retest our 1RM in the Press and Deadlift in the first week of May, and move to the Squat Clean and Split Jerk (from the rack) as our new focus . . . → Read More: May Workout Plan
The only artist rendition of the Iron Throne approved by George R.R. Martin. Painting by Marc Simonetti.
We made it through the 2014 Open and one of the worst winters in history (hopefully it’s over). It’s time to celebrate. Let’s take the month of April off and drink!
For April, . . . → Read More: April Workout Plan
At CrossFit Delaware Valley we do something each month that is unheard of at just about every other affiliate in the world: We publish our entire month’s programming in advance. And we’ve been doing it for years.
In March, we’re going to try something we’ve never done before in CrossFit Delaware Valley’s history. The . . . → Read More: March Workout Plan
February: A time for romance, over-priced dinners, and the greatest event in the history of sport. No, not the Winter Olympics. Ice dancing? Come on, how many of the 10 general physical skills are involved in that? Seven minutes of burpees to a fixed target? Now that is the truest test of fitness and . . . → Read More: February Workout Plan
In 2014, we as a gym want everyone in our fitness family to get amazing results in how you look, feel and perform. The key to all of that is consistency. Four out of five of our membership options are for Unlimited classes, and this is for a reason. If we offered a 2-days-per-week . . . → Read More: January Workout Plan
Here is the December 2013 Programming. Drink it in. You’re not having hallucinations from the post-Thanksgiving over-indulgence. December is going to be a lot of work.
This month will focus on high-volume strength work and unbroken sets in a lot of our metcons. On the close-grip bench and back squat strength days you will start by . . . → Read More: December Workout Plan