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Category Monthly Programming


December Programming

Check out this month’s workout plan. Please leave a comment and let me know what you think! December ’14 Training Plan


November Programming

Check it out, y’all! The November programming is here and there are quite a few doozies (and some sleepers). We’ve got a heavy emphasis on strength, with the return of the Squat Clean to the weekly rotation. Post your comments and we’ll see you in the gym! November ’14 Training Plan


October Workout Plan

Guys, I’m really excited for October. The weather is getting cooler. The leaves are changing, and this month is going to be monumental. There is so much happening at CFDV this month: The Hunt for Overhead Squatober, Spirit Week (culminating in my favorite themed-workout to date), and the unveiling of the new team event for …


September Workout Plan

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 month, …


August 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 shift …


July 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 I …


June Workout Plan and Summer Schedule

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 as …


May Workout Plan

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 for …


April Workout Plan

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! Just kidding. Sort of. For April, we’re going to up our pimp game and bring you 7 days of programming with the addition of …


March 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 third …

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