March 2025 Programming Overview

Strength, Balance, & Progress at Urban Athletic Club

March is all about strength, balance, and endurance. We’re now in Month 3 of our Winter Cycle, shifting focus to building squat strength, refining unilateral control, and improving muscular endurance. This month, we prioritize Front Squat progression with structured, percentage-based lifting reinforced by Zercher squats, lunges, and step-ups. We’ll also see Pull-ups and Dips frequently while also refining running form and short endurance efforts. Our “Fun” Theme will feature competition-tested challenges from past CrossFit events. Extra credit work will emphasize kettlebell swings, cleans, and snatches. Thursdays will feature extended lifting and mobility sessions, and Sweaty Sundays will continue to bring high-energy conditioning. Whether you aim to improve squat mechanics, refine upper-body strength, or build work capacity, March’s programming advances your movement and performance.

March Training Themes

⚡ Electricity Discipline – Bodybuilding

The Bodybuilding theme focuses on muscle development and control, complementing our training with hypertrophy-focused lifts and accessory movements. Expect tempo work, high-rep sets, and strategic supersets.

🛠️ System – Plumbing

In the Level Method house analogy, plumbing represents the movement of fluids—in this case, muscle fatigue, blood flow, and lactic tolerance. This month, we’re focusing on higher-rep, muscle-taxing movements that create a sustained burn compared to last month’s “Ventilation” workouts. Expect:

• Longer sets and extended time under tension to build muscular endurance.
• Accessory work that keeps the muscles under continuous strain—think drop sets, slow eccentrics, and strategic supersets.
• Movements that challenge muscle fatigue and recovery rather than pure cardiovascular exhaustion.

📈 Progression – Front Squats

• Front Squats twice per week – Building strength, mobility, and posture under load.
• Zercher Squats – Introduced this month to develop core integrity and positional awareness under the bar.
• Other Squat Variations – Lunges, step-ups, and unilateral leg work to balance your strength development.

🎯 Virtuosity – Dumbbell/Unilateral Work

To improve symmetry and correct imbalances, we’re incorporating single-arm and single-leg work, such as DB presses, split squats, and single-leg RDLs.

⚖️ Quality – Balance

Balance is strength in disguise. From pistol squats to stability drills, expect exercises that enhance your control, body awareness, and movement resilience.

🏆 Fun – Competition-Tested Workouts

This month, we’re bringing in workouts from past CrossFit Games and elite competitions, testing your ability to adapt, strategize, and execute under fatigue. Expect:

• Workouts inspired by competition formats—proven strength, skill, and endurance tests.
• Partner and team workouts that require coordination and strategy.
• Movements and challenges used by top athletes, scaled appropriately for all levels.

🏃 Assessments – Front Squat, Kettlebell, Running

To track progress, we’re assessing:

✔️ Front Squat – Strength, position, and control under load

✔️ Kettlebell – Power, endurance, and grip strength

✔️ Running – Speed, efficiency, and endurance

Programming Notes

• 🏋️‍♂️ Twice-Weekly Front Squat Progression – Expect a structured plan to increase strength, improve mobility, and refine technique under load.
• 🦵 Additional Squat Work – Lunges, step-ups, and other variations will support leg strength and balance.
• 🔥 Zercher Squats Make Their Debut – Great for core activation, posture, and upper body engagement in the squat.
• 🤸 Thursdays: Extended Lifting & Mobility – Extra time dedicated to technique, flexibility, and refining movement patterns.
• 💦 Sundays: Sweaty Sundays Continue – High-energy conditioning workouts to test endurance and grit.

Time to Build Strength & Control

March is about squatting smart, building balance, and moving with purpose. Whether you work on your front squat PR, embrace the Zercher challenge, or refine single-leg control, this month’s program elevates your movement and strength.

📢 Not a member yet? Come experience progressive, structured training led by expert coaches. Join us for a trial session! 💪

Let me know if this captures what you’re looking for! 🚀