Phase - Cortez:

Dates: May 12 - July 5, 2025

The “Cortez” phase kicks of the 2025-2026 training year with 8 weeks of what we would call “back to basics”. Deadlifts, strict pushing and pulling, and a bias on running often enough to build engine and grit. We’re calling it “Cortez” after the classic Nike Cortez shoes worn by Forrest Gump during his iconic run across America. It’s a simple reminder: show up, put in the work, and keep moving forward. Run, FitFam, run!

Heavy Days:

Every other week the heavy day will feature the Deadlift, with each session including a “post activation potentiation” movement. This training technique helps to capitalize on excited muscle fibers by forcing big contractions via heavy deadlifts, followed by a short, explosive movement that may allow the athlete to move faster and more explosively than they otherwise would. On the other weeks, you’ll find the deadlift in a metcon at varied weights and rep ranges for overall General Physical Preparedness (GPP).

Gymnastics Focus:

Strict pulling and pressing strength will be our focus in this phase. You’ll see a weekly Strength/Skill session that will include some form of pushing or pulling, and often a metcon on a different day that includes a different form of pressing or pulling. This is a great time of year to get athletes building strict, controlled bodyweight strength. This can also be an avenue to have a conversation with members about their nutrition, as bodyweight strength is ultimately a balance of the right strength:bodyweight ratio.

Conditioning:

As the name implied, athletes should expect to see weekly, as weather allows (occasionally twice per week), running of various distances. Ensure athletes are getting sufficiently warm and that their feet, ankles, calves, and hips are sufficiently activated and ready to go for each running session, whether it’s a metcon with running or a straight up running workout.