Cycle: Momoa — It’s Time for Big Hair Energy

It's time for Big Hair Energy

Alright, team — real talk for a minute.

If you know me, you know I love structure. I love a plan. I love seeing a full cycle come together and watching people test, retest, and see the numbers go up. That’s the nerd in me. The coach. The data guy.

But recently, I caught myself in a little mental trap. I realized that sometimes I can fall into the mindset of thinking that because I would do it a certain way, that if others don’t, it’s not wrong — just “interesting” — or worse, a reflection on the program or PUSH itself.

And that’s on me. That’s not the vibe.

Here’s the thing — just because 56 people retested the 7-minute burpees and 1K row out of the 91 who started it doesn’t mean people don’t care, or that the program didn’t work, or that the multiverse is off its axis. It just means that life happens.

Maybe your week got busy. Maybe you hit pickup basketball instead and went off. Maybe burpees and rowing back-to-back just aren’t the kind of foreplay you needed to start your Monday. (Understandable.)

So, no — the number of people who show up for retest day doesn’t define how committed our community is. Because I see it every single day — in the way you warm up, in the way you hype each other up, in the way you grind when no one’s watching.

That’s the stuff that actually matters.

Cycle Theme: Mamoa — Big Hair Energy

Every cycle gets a name. This one’s called Momoa.

Why? Because like Jason himself, it’s strong, oddly charming, and somehow good at everything. We’ll lift, move, sweat, and occasionally question our life choices — all with big hair energy.

Basically… if Jason Momoa were a training block, this would be it. You might not walk out looking like him, but by week six or seven — six-seven! — you’ll feel like an action hero — hair flip optional.

And like any good blockbuster, this one’s got a little bit of everything — from heavy lifts to sweaty chaos and a few surprises in between.

About This Cycle

We’re shifting gears a bit this time around. Instead of just hammering old Open workouts or chasing 1RMs, this cycle will focus on attacking a variety of fitness elements and time domains — so you’re getting better across the board.

The tests this cycle will include:

• A 3K Row directly into a 3RM Deadlift (hello, lungs-meet-back-pump)

• An Ascending test of double-unders, sit-ups, and single-arm dumbbell clean & jerks

• A Barbell Complex of clean → jerk → front squat → jerk

• And the return of an EMOM Death by Ramp Test (power snatch, burpee over bar, thruster) — because that was the most popular retest...technically. And it's just dope fitness.

While we’ll see consistent themes like heavy squats throughout the cycle, don’t expect “every Monday = this or that.” Sometimes your heavy squat day will come in the form of heavy back squats, front squats, or squat cleans. The stimulus stays consistent, the variation keeps you sharp.

You’ll also see a lot of unilateral leg work — lunges, Bulgarian split squats, step-ups, all the spicy things that make you question your life choices mid-set. They’re brutal, they’re effective, and they build balance, power, and resiliency.

Time to accept it. Time to do them.

Hello new jeans — because thy legs shall groweth.

And since this cycle takes us straight into the holiday season… let’s not start the annual disappearing act, yeah? You know how it goes — people start saying they “haven’t been in because of the holidays,” but that excuse started at Halloween and somehow lasted all the way through New Year’s.

First off, Halloween is for kids — stop using that as your kickoff to lazy winter habits. Thanksgiving? It’s one day. Don’t most people seem to complain about their families anyway? Christmas through New Year’s? Sure, that’s a chunk of time and travel — that’s why our retests won’t land there.

But let’s not repeat the same pattern this year.

Show up. Move. Train through it.

You’ll be real glad you did when January hits and everyone else is starting over.

The New Schedule — Built for Variety, Balance, and You

Over the last few months, we’ve had a ton of great feedback from the surveys, casual convos, and even the podcast — and it all pointed in one direction: more options, more flow, and more opportunities to train the way you want.

Here’s what’s new:

• HYROX All Day Thursday Every class on Thursday is now HYROX mode — think pacing, conditioning, and that beautiful mix of lungs and legs on fire.

• HYROX Friday Night + Sunday Morning Perfect if you want to double down on endurance work or can’t make the weekday grind.

• PUSH Lifting Club (Now on Wednesday, Saturday & Sunday) Expect a blend of Olympic lifting and powerlifting — with technique, accessory work, cycling, and barbell tips sprinkled in. You’ll see it all: from heavy pulls to barbell flow days and everything in between.

This setup gives you options. Want more conditioning? Hit HYROX + a few classic CrossFit classes. Want more strength bias? Build your week around Lifting Club and mix in CrossFit for balance.

You now have the freedom to build your week around what you need most — not just what the whiteboard says.

Showing Up — What That Really Means

In the past, I’ve said things like, “If you aren’t showing up, you aren’t really doing the program.” And honestly — that’s still true.

If a cycle is designed in a specific way, and you only hit one or two classes a week (or twice in ten days), you’re technically not doing the program as intended. You’re dipping in and out of it.

But here’s what I need to reemphasize — and take accountability for — when I say that:

That’s okay.

Like Adam mentioned on the podcast, not everyone’s goals are to get better at CrossFit. Some people want to feel better. Some want to stay active between work trips or family life. Some just want to sweat with their friends and not think about thrusters for a few days after.

Even if your “two days a week” turns into “two weeks between workouts,” that doesn’t mean great coaching won’t happen. It doesn’t mean you won’t make adaptations, or have a blast, or be part of the team.

The truth is simple:

• The more you show up, the more results you’ll see.

• The more you show up, the better you’ll get at the things we’re targeting this cycle. But showing up at all? You’ll still get coached, challenged, encouraged — and you’ll always leave better than when you walked in.

And yes — we’ll still have tests. For those who love that sweet, sweet data as much as I do, you’ll absolutely have goals to chase. But our challenge to you this cycle is to put a little less pressure on test/retest days, and a little more focus on the personal PRs: the small wins, the days you move better, the Tuesday you finally string double-unders together, the lifts that feel cleaner even if the weight’s the same.

That’s where the real progress happens — in the gaps between the big moments.

And even though this cycle won’t have a massive emphasis on testing days, there will be tests — just not the only focus. With the new schedule and all the options we now have, some of you might train five days a week, but the mix-and-match approach means your personal “program” might not line up perfectly with test days. And that’s fine.

Because improvement happens in all forms. Different combinations lead to different wins. That’s the whole point.

Progress Isn’t Always in the PRs

We’ve built a culture where people care about improving. You track scores, you push yourselves, you show up consistently. But let’s also be real — progress doesn’t always show up in the spreadsheet.

Did you just come for three days this week instead of two?

Did you accidentally hit your old 1RM for a triple and not even realize it?

Did you get eight double-unders in a row instead of eight whip marks?

That’s progress. That’s growth. That’s the game.

The numbers are great — they give us direction and something to celebrate. But the quiet wins are what build the foundation. The “oh wait, that felt easier than last time” moments. The “I used to dread this and now I kinda like it” realizations.

Those count just as much — if not more.

"This sucks." "Yeah, but I hear it's good for you...I think."

How to Add Running Into Your Life (Without Wrecking Your Week)

If you’ve been eyeing HYROX goals or just want to become a more confident runner, there’s a smart way to do it without feeling like you got hit by a bus halfway through the week.

First, decide your why.

• Want to become faster and more explosive? Focus on shorter, interval-style runs once or twice a week.

• Want to build aerobic capacity? Work in a longer, slower Zone 2 run — the kind where you could hold a conversation without gasping for air.

But here’s the key: not all running is built the same. A marathon runner and a 100m sprinter both run — but they’re not training the same energy systems, and their bodies are adapting to completely different demands.

The human body has three primary energy systems:

• Phosphagen (ATP-PC) – quick, explosive efforts (think Olympic lifts or sprints)

• Glycolytic (anaerobic lactic) – moderate duration, higher intensity (most CrossFit workouts live here)

• Oxidative (aerobic) – lower intensity, longer duration (long runs, steady state work)

These systems all work together to create energy, but the dominant one changes depending on intensity and duration.

So before you start layering runs into your week, ask yourself:

“What’s my primary goal right now — CrossFit, heavy lifting, or running?”

Then, what’s secondary? What’s tertiary?

If your long run is the primary goal, it doesn’t make sense to do it right after a high-intensity workout when you’re already gassed. Personally, I would pair longer runs with heavier lifting days — but with separation between, like an AM/PM setup.

You can also just do a longer run or an intense track session and call it good. Those can be exhausting.

What I wouldn’t recommend often is pairing a high-intensity CrossFit workout with high-intensity sprint or interval training. They’re attacking the same energy system, and the recovery cost is huge. Imagine doing Fran and then heading out for 400m sprint repeats. Spoiler: Not awesome — not just that day, but for how you’ll feel tomorrow.

And remember — everyone’s body, joints, and recovery patterns are different. There’s no perfect formula. It might take a few attempts to find the right rhythm.

Listen to your joints. Your body. The voices in your head. If you feel good — add slightly more (along with more sleep and nutrition). If you don’t — back off, flush, recover. You don’t have to slam your head into the wall to make progress.

But if your main goal is simply to get better at running longer and build comfort in not hating running, start with one 30–60 minute run each week. Track your pacing. Track your feelings. Notice the subtle changes over time. Because HYROX includes 8K of running, and our HYROX days (regardless of how much running is in the workout) are designed to feel “all go, little rest,” it’s a good idea to build your longer-run base.

There’s also a whole rabbit hole of short, medium, and long-run structures if you’re leaning more toward triathlon, marathon, or half-marathon goals. If that’s you — come talk to us. We’ll help you map it out.

Dope Fitness. Better People.

The Real Win

Cycles, schedules, training blocks — they’re all just frameworks. What makes this place special is you.

You all show up with energy, curiosity, and support for each other. You take feedback seriously, you push hard, and you’re honest about what works and what doesn’t. That’s what keeps us evolving — not just the programming, but the culture.

So as we roll into this new block, remember: Keep training hard. Keep showing up. Keep noticing the little things that show how far you’ve come.

Because at the end of the day, it’s not just about retesting a workout — it’s about becoming the kind of person who doesn’t need a retest to prove they’ve grown.

And in that department, this crew is already elite.

Stay Dope.