Periodized CrossFit Programming
What's actually
holding back
your Fran time?
Two years of random workouts will plateau you. Forge builds periodized cycles around your exact weakness — diagnosed below, delivered daily.
Select what's slowing you down
The Programming
Not random.
Periodized.
Eight-week cycles with a purpose. Every session builds toward the next. See exactly what a training week looks like.
Tuesday · Strength + Conditioning
Week 3 of 8 — Aerobic Base Phase
10 min
○ rest
Warm-Up
PVC pass-throughs, hip circles, 3×5 empty bar snatch balance
20 min
● work
Strength
Back Squat — 5×3 @ 82% 1RM. Rest 3 min between sets.
12 min
● work
Conditioning
4 rounds: 15 Cal Row / 12 Hang Power Cleans 115/75# / 9 Box Jumps 24/20"
8 min
○ rest
Cool-Down
Banded hip flexor stretch 2 min/side, foam roll thoracic spine
Video Demo Available
Filmed in our concrete box gym · 4K · Chalk dust included
Barbell Builder
45lbs
Click plates to load the bar
Rep Counter
Tap to count · 15 remaining
8-Week Cycle Stats
Strength Days24 sessions
Conditioning Days18 sessions
Skill Work14 sessions
Active Recovery6 sessions
Athlete Results
The numbers
don't plateau.
4:383:21
Fran
185#225#
Clean & Jerk
"
Two years of random WODs and I plateaued hard. Forge diagnosed my strength ceiling in the first week. Eight weeks later I hit my first 225# clean.
Marcus Webb
Portland, OR · Former D3 Lacrosse
847+
Athletes Coached
94%
Finish 8-Week Cycle
3.2min
Avg Fran Improvement
23
Quarterfinals Qualifiers
Free Trial
One week.
Zero risk.
Actual progress.
Seven days of periodized programming built around your diagnosed weakness. Video demos. Coach notes. No credit card required.
Daily workout with video demo filmed in our concrete box gym
Weakness-specific programming from your quiz diagnosis
Coach notes on scaling and movement standards
Access to the Forge athlete community
Full 8-week program preview
Not ready to commit?
Download a full sample week — real workouts, real video links, real programming logic.
Sample Week Contents
Mon: Olympic Lifting + Aerobic Conditioning
Tue: Strength + Gymnastics Skill
Wed: Active Recovery + Mobility
Thu: Barbell Cycling + Engine Work
Fri: Competition Simulation WOD
After Your Free Week
Base
$29/mo
Daily programming + video demos
CoachedPopular
$79/mo
Programming + monthly 1:1 check-in + movement review