Programming Update - February - Amoskeag

Programming Update – February

As a community we’ve made the switch to NCFit for our gyms programming.  Check out the detailed write up that you’ll get every month.

– Team CFA

February’s Programming Focus


February’s specific focus for A-SIDE will revolve around the General Physical Skill of…ACCURACY! Accuracy is often misunderstood…it’s not just hitting wall ball targets (although we will do that a lot!)…it also means the accuracy in hitting positions, cycling movements, not missing your singles or doubles, and where you jump / land in olympic lifts. This focus on accuracy will show up in strength, skill, and workout elements. It also offers tremendous carry over into the 2019 Open Season as we can see high levels of frustration when accuracy is tested (Whipping yourself on those dubs! Not being able to efficiently cycle a light bar! Not hitting the target during a WB!). We will cover it all, ladies and gents. We will also introduce a few new benchmarks and olympic lifting complexes that play into our monthly focus. Work hard and stay true!


In February, Sweat30 will continue to see time defined workouts each day. In addition, every week in February we will see one dumbbell or kettlebell weightlifting complex — either in the extended warm-up or workout. The complexity and loading will stay pretty conservative, but you will have the opportunity to get some exposure to stringing together two or three movements in one round or “complex.”  You will also see a couple benchmark workouts this month! We will re-test these benchmarks a few months down the road. As always, have fun and get after it!

B-SIDE / Compete

High intensity and low volume here. Practicing a lot of mixed pieces (long to short) as we are about to start the season. A testing will be done about a month out from the open to see the athlete’s current fitness level and assess weaknesses, as well as prepare the mind for competition. You will see harder pieces on Friday and Monday to prepare for the 2x attempts the athletes will be taking at the open workouts.

Group Program Overview


Our 60 minute class. A-SIDE is high intensity training at it’s finest. Workouts combine a variety of functional movements – everything from cardio and gymnastics to power lifting and olympic lifting. Every day brings something new, so get ready to get after it!
*Prep Course Required


Our 30 minute class. Sweat30 is fast paced and fun. Workouts combine simple bodyweight, gymnastics, and light lifting movements for a high-energy workout. Short, sweet, and super sweaty!


The ultimate goal of B-SIDE is to prepare athletes with competitive aspirations to reach their goals. Our main focus will be preparing athletes to be ‘competition ready’ in February-March time frame each year. Each athlete will need to adjust the programming to their own physical and psychological tolerances as well as determine what is the investment necessary to reach their particular goals. For example, an athlete who aspires to qualify for Regional-level competition will approach B-SIDE differently than an athlete looking to have fun and place higher in the Open. Both are legitimate goals ands can be accomplished through thoughtful application of the program, but the day to day execution will look very different.

B-SIDE is programmed on a 7-day training cycle with 5 training days and 2 rest or recovery days. Each training day consists of three parts — A, B, C. Parts A (dedicated conditioning, strength, or metcon) and B (our A-SIDE workout) are prescribed for all athletes and should be accomplished as closely to as written as possible during normal class times if possible. Part C is bias or weakness work which each athlete can choose to follow on a daily basis. We recommend that the athlete pick one bias, follow that track for 3-6 weeks, and then evaluate.

From a broader viewpoint, B-SIDE has three phases of training through the year – base building, ramp-up, and pre-comp.

Interested in joining us in your fitness journey?  Hit us up below…


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