New Year, New Cycle: Powerlifting & Foundational Lifts in 2026

As we wrap up our gymnastics cycle, we shift our focus frommoving our bodies through space to moving external loads. Our gymnastics work focused on bodyweight control—pull-ups, push-ups, and handstands—to build the coordination and agility needed for complex movements. Now, it’s time to build raw strength.

The Powerlifting Cycle

Our next phase focuses on the "Big Three" foundational lifts: the Squat, Bench Press, and Deadlift. We call these foundational for three reasons:

·     Efficiency: As compound movements, they recruit multiple muscle groups simultaneously, giving you the most "bang for your buck."

·     Functionality: These movements have a direct carryover to other gym exercises and, more importantly, your daily life.

·     Longevity: Building strength in these lifts is a primary defense against "decrepitude"—the loss of functional capacity and independence as we age.

The Return of the Benchmarks

To kick off 2026, we’re bringing back some infamous Benchmark WODs, including "The Girls" (Diane and Fran) and the partner workout, Laura.

Think of these Benchmarks as a 1-rep max test for your overall fitness. They serve three key purposes:

·     Measurement: They provide a quantifiable way to track growth across different domains like cardio, strength, and endurance.

·     Identifying Gaps: Repeating these tests helps you identify "blind spots," such as a gap between short-burst power and long-haul endurance.

·     Programming Quality: As coaches, your data helps us assess the effectiveness of our programming, ensuring we continue to evolve alongside you.

Note: While these are our focus, they are not the only lifts and workouts you’ll see this year!

Track Your Progress

To get the most out of this cycle, you must log your workouts. Tracking gives you a clear starting point and a roadmap to your goals. Whether you use the Push Press app or a simple notebook, recording your numbers (weight/load, rounds/reps, time, distance, etc.) brings clarity and accountability to your training.

Our goal is to help you master the ten general physical skills, ensuring you have the physical preparedness to excel in life, mission, and sport. Whether you are brand new to lifting or have been with us for years, don’t wait, now is the time to get started—let’s tackle the new year together!

‍