Strength Bias Program

CrossFit is a blast! No doubt! Constantly varied, never boring.  But it’s easy to “overdo” with the excitement of the chase for work capacity and PR’s.

For that reason, we created a process by which our CrossFit athlete can “opt out” of the WOD (workout of the day) on Monday’s, Wednesday’s and Friday’s to lift and work strict gymnastics…more old fashioned strength and conditioning.

Phil Scharine, Head Coach, runs this program.



                         Lyshia at an easy 245#

Here is our macro cycle:


1st and 2nd quarter of each year we focus on raw strength: Back and Front Squat, Deadlift, Bench and Shoulder Press, strict and weighted gymnastics and balancing unilateral and auxiliary lifts and exercises.

Lifting structure may follow a Wendler or Starting Strength style, but we’ve been known to employ Westside Barbell and other common structure to accomplish our strength goals.


This quarter we squat!  If you’ve never heard of the 20 Req Squat Cycle, follow the link and read a bit about it. It’s legit. And it’s not for the weak of heart or mind.

For 16 weeks athletes will slowly challenge themselves to squat their 5 rep max, twenty times!  It can be done, although it’s one of the harder programs we’ve supported.

To round out the hour athlete will work strict gymnastics and auxiliary lifts to build stability and strength where we don’t typically focus in the workout of the day (WOD).


The Lift Off.  November is the month CrossFit and Rogue Fitness launch the Lift Off.  The lift off is a traditional Olympic Weightlifting competition with age and weight classes for the Clean & Jerk and Snatch, and includes one CrossFit-style workout. In true CrossFit Games “Open” style, the lifts and workout are presented on a Thursday night and athletes have until Monday to complete the lifts and the WOD.  We host judging for this every year.

To prepare for the Lift Off, in October athletes proficient in the Clean, Jerk and Snatch may opt out of the WOD on Monday, Wednesday and Friday and work their skills with drills, complexes and sub maximal training in these lifts, as well as some conditioning.  This program is designed to prepare athletes for the Lift Off in November.


                              Jaymo warming up at 165#