8-Week Strength & Gymnastics Cycle (Oct 27 – Dec 20)

Written By CrossFit 1864

Building strength, skill, and control one rep at a time

Starting October 27th, we’re kicking off a brand-new 8-Week Strength & Gymnastics Cycle at CrossFit 1864. This phase is all about combining raw strength with body control, helping you move better, feel stronger, and perform with confidence both in and out of the gym.

The Strength Cycle

This block blends hypertrophy-style strength work with structured Olympic lifting. Think of it as the perfect mix of power and precision.

  • Powerlifts (Back Rack Lunges, Front Squats, Bench Press, Shoulder Press) are done for 6–12 reps, building muscle and joint stability. You’ll lift by feel — adding load only when you move well.

  • Olympic Lifts (Snatch, Clean & Jerk) are percentage-based, focusing on bar speed, timing, and technique.

  • Accessory sessions get their own dedicated day so you can build balance and resilience through pulling, pressing, and stability work.

Each lifting session is capped at 20 minutes (excluding warm-up), keeping intensity high and focus sharp.

💡 Autoregulate — build each set so the last two reps challenge you but stay clean. Quality > ego.

The Gymnastics Cycle

Running alongside the strength phase, this 8-week cycle focuses on core control, grip endurance, and handstand strength, the base of all great gymnastics movements.

  • Odd weeks: Handstand & Grip Focus

  • Even weeks: Core & Grip Focus

You’ll see these gymnastics sessions once a week in our programming, designed as short, fun EMOMs or AMRAPs that make you sweat and build skill.

Each week includes three levels so everyone can progress, whether you’re learning to kick up to a handstand or refining your shoulder taps.

What to Expect

Over the next 8 weeks, you’ll:
✅ Build strength through higher-volume lifts
✅ Improve technique and confidence under the bar
✅ Develop grip, balance, and body control
✅ See how strength and gymnastics work together to elevate your fitness

The final week won’t be a max-out, it’s about refining your technique and consolidating what you’ve built.

Tips for Success

  • Focus on form first. Movement quality beats load every time.

  • Recover well. Fuel, sleep, and mobility will make or break your results.

  • Stay consistent. Show up each week, small improvements stack up.

  • Ask for feedback. Coaches are here to help fine-tune your lifting and gymnastics skills.

This cycle is built to make you a more capable, balanced, and confident athlete, whether you’re chasing your first handstand hold, your next PB, or just becoming stronger for life.

Let’s move with purpose, challenge ourselves, and finish 2025 strong.
Strong Mind. Strong Body.

CrossFit 1864
Next

Do You Need to Be Fit Before Starting CrossFit?