July
MONTHLY PROGRAMMING FOCUS | JULY 2025
NCFIT WORKOUT
JULY | PHASE III – ADDING FUEL
PREVIOUS MONTH’S HIGHLIGHTS
Father’s Day Workout
Higher focus on Pistol Squats
Weekly Barbell Complexes
Extra Credit Focus on Hyrox/ Conditioning
Classic workout – Gwen
Hero Workout – Morrison
THE MONTH AHEAD – JULY 2025
July starts our newest cycle: ADDING FUEL! The next few months are going to be about dropping the hammer both in workouts and during our strength sessions. Expect to see more SPRINT workouts to help everyone find another level of intensity and interval workouts that will allow athletes to practice challenging but repeatable efforts. Our strength cycle is going to revolve around the Crossfit Total, testing 3RM of the Back Squat, Deadlift, and Strict Press. Keep in mind, we will NOT be testing all 3 lifts on the same day…we will be spreading out our 3RM attempts over the course of the week to ensure we can effectively implement these strength pieces into a 60min timeline. We will start the cycle off working inversion movements and end the cycle focused on pulling gymnastics!
Normally our strength cycle would start at the beginning of the month but with July 4th being a holiday and athletes potentially traveling we have pushed the start date to 7/14 so everyone can hopefully be in the gym for test day! Speaking of July 4th we will be tackling Badger and then the following week will retest our Phase II benchmark: Nasty Girls V2/ Nasty Girls. Once these big workouts are out of the way we can really focus on our strength cycle!
Along with starting the CF Total Strength Cycle this month we will also be testing our Phase III benchmark at the end of the month. Get ready for one of my favorite workouts: Holleyman! This will be a blast of a workout and with the first two months of this phase paying a bit more attention to the Handstand Push-Up and inversion movements we will for sure see improvements next time it comes up. Not only will we be practicing the HSPU/ PU during classes, but we will also focus on building strength in the Push Jerk and getting more comfortable/ confident with inversion for our extra credit. This is going to be a very strength and shoulder focused month so let’s get ready and get after it!
CF TOTAL STRENGTH CYCLE (7/14 - 8/29)
Week 1 – Test 1RM Back Squat/ Deadlift / Strict Press
Week 2 – 10-8-6-10-8-6
Week 3 – 8-6-4-8-6-4
Week 4 – 6-4-2-6-4-2
Week 5 – 5-4-3-5-4-3
Week 6 – Deload
Week 7 – Retest
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
(3x/ Week) Extra Credit – Push Jerk/ Inversion Practice
(3x/ Week) CF Total Strength Cycle (7/14-8/29)
(1x/ Week) Handstand Push-Ups
(1x/ Week) Optional Partner Workout
(1x/ Month) Classic Workout: Power Elizabeth
(1x/ Month) Hero Workout – Holleyman
COMPETE
JULY | PHASE III – INCREASING CAPACITY
PREVIOUS MONTH’S HIGHLIGHTS
RETESTED: 20-Minute C2 Bike Watt Test
Bike Engine Building
(1x/Week) Power Snatch / Power Clean Strength
Squat Strength
Ring Muscle Up-Skill Work
June brought us a major checkpoint as we retested the 20-Minute C2 Watt Test and got to see the results of all the engine-building work we’ve put in these past months. We continued to progress through our Olympic lifting cycle, fine-tuning both Power Snatch and Power Clean positions. We saw different squatting strength to build a solid base, while Ring Muscle-Ups stayed in the rotation to keep skill sharp and confidence high. With the Watt Test behind us, we’re set up perfectly for what’s ahead in July.
In July, we stay on track with many of the same focus points but start to layer on more complexity and capacity. Our strength cycle for the Power Snatch and Power Clean continues, but we’ll begin to blend technical work directly into touch-and-go reps — building both precision and barbell stamina.
You’ll also see our longer conditioning pieces stretch out into 25+ minute AMRAPs, testing pacing, consistency, and mental grit over extended time domains. Ring Muscle-Up practice will remain a steady skill focus, giving athletes plenty of opportunity to refine technique and build volume… This month is about continuing to stack small wins, staying consistent, and dialing in the details that will pay off in the months ahead!
FLEX
JULY | MONTH I, PHASE III – INCREASING VOLUME
For the new cycle of FLEX we are going ALL IN on volume. Expect to see giant sets for key muscle groups, combining 5 movements back to back to back for an unreal pump and a strong stimulus geared towards getting HUGE.
We will also have 4 upper body days and 1 massive lower body per week, so slightly bias the upper body gains this cycle while still keeping the legs strong. This is going to be a fun one!
