Group Class Programming Preview: MAY | MONTH V, PHASE II – STEADY BURN

THE MONTH AHEAD – MAY 2025

This month of programming could be one of our favorite months of the year yet! Let’s talk about some of the themes carried over from last month and then we can talk about the brand new! We see our Oly Strength cycle continuing on and finishing mid-May. We are confident athletes will see improvements from week 1 of the cycle! We also have the first week of Murph Prep during the final week of April under its own separate category of “Optional Murph Prep.” For this month we will now see it housed under the Extra Credit on 1-2 of the days. We have focused on the movements/volume for Murph fairly well during class workouts but a little extra practice never hurts! Now let’s talk about all the new focuses for this month! 

We start off with a higher focus on both Ring/Bar Muscle-Ups for our athletes pursuing those. We saw last month’s Extra Credit start to trend towards practicing the Ring Muscle-Ups and now we will see them more frequently during classes. If you’re not someone doing the full muscle up or even just scratching the surface on basic level body weight pulling when it comes to gymnastics skills, don’t worry, these advanced skills get broken down into a lot of progressions! The Extra Credit for this month, while also incorporating Murph, will also incorporate extra practice/drills for the Ring Muscle-Up. The Ring MUP is usually the more challenging of the two movements so we want to give extra practice and drills to help give people hopefully develop the skill faster! We will also see longer Bike distances/cals to continue to build that endurance!  We have a LOT of special workouts coming your way this month…you will see a specific Cinco De Mayo workout along with classic CrossFit benchmark Isabel/Isabel+, and of course MURPH! Murph will be on the Saturday of Memorial Day weekend (5/24) and we can’t wait for such a special workout. This is also a bring-a-friend event so stay tuned on more details

We share these programming previews every month so you have an idea where we’re going and know that we have a plan for every piece of your workout! As always, if you have more questions about programming, feel free to reach out anytime and we’re happy to answer them! Shoot us an email at info@crossfit-metroeast.com!  

OLYMPIC LIFTING CYCLE (3/31-5/16)

• Week 1 – Test 1RM Snatch + Clean & Jerk  
• Week 2 – 3×3 @RPE 6, 3×2 @RPE 7, 2×1 @RPE 8
• Week 3 – 3×2 @RPE 7, 3×1 @RPE 8, 2×1 @RPE 8+
• Week 4 – 3×2 @RPE 8, 3×1 @RPE 8+, 2×1 @RPE 9
• Week 5 – 2×1 @RPE 8, 1×1 @RPE 8+, 5×1 @RPE 9
• Week 6 – Deload 
• Week 7 – Retest