CrossFit Gym in Turlock, CA

PRVN Affiliate Zeus Cycle 6 Week Cycle, Starting May 6th and running through June 16th The PRVN Zeus Cycle will be focused around incorporation of more explosive power work with targeting plyometric primer pieces, contrast strength pieces, along with bodyweight strict strength building and a ton of fun and classic variance within our GPP style metabolic conditioning workouts. Let’s start rebuilding that base level of fitness and athleticism with the PRVN Zeus Cycle! Cycle Focus: Strength / Power Programming Approach:You will notice through this cycle that your strength sessions will have two movements paired back to back, one weighted exercise paired with one plyometric/explosive exercise, using similar muscle groups. These sessions will help heighten the responsiveness of your fast twitch muscle fibers, allowing you to develop more speed and power. This is a process known as "Post Activation Potentiation'', or PAP. An example of one of these sessions will look like the following: 4 Sets 4 Back Squats @ 80% + 4 Seated Box Jumps to High Box We will alternate variants of the squat (Back + Front/Overhead) bi-weekly, while keeping in a “Heavy” Deadlift session once every 10 days or so. This allows for us to gain greater access to our full range of motor neuron recruitment while also limiting excessive strain on the body with too many heavy pulling sessions from the floor over the course of the cycle. We will also be incorporating a similar session for the upper body as we have with the lower body with the focus on our Strict Press strength. An Example of one of these session will look like the following: Every 2:30 minutes, 5 Sets: 3 Strict Presses @ 75%+ + 10-15 Wall Balls @ 20/14lb, 11/10ft Target Gymnastics Focus In this cycle, our primary focus will be on enhancing strict bodyweight stamina, complemented by sessions incorporating weighted strict pull-ups, dips, leg lifts, and push-ups. By combining bodyweight stamina sessions with heavy weighted variations and tempo work, we aim to cultivate a well-rounded physique and foster overall strength and stability. Our goal for this cycle is to elevate our foundational bodyweight conditioning strength and promote overall well-being. The first four weeks of the cycle align perfectly with our preparation for "Murph," a significant conditioning test scheduled for the end of Week 4. Throughout the final two weeks of the cycle, we will sustain our progress and efforts, culminating in assessments including a Max Unbroken Strict Pull-Up Test, Push-Up Stamina Test, and Toe to Bar Stamina Test. These assessments will showcase notable improvements owing to the targeted workouts meticulously integrated into this cycle. Weightlifting We'll alternate between Hang Power exercises to emphasize raw explosiveness and power, and Low Hang Squat exercises to refine technique past the knee. This approach reduces excessive pulling volume from the floor while honing lifting mechanics by addressing common movement faults. Anticipate engaging in 1-2 Olympic lift sessions per week, supplemented by various other variations during conditioning components. This strategic blend aims to provide targeted stimuli for enhancing mechanics and capacity in a comprehensive manner. Conditioning PRVN's approach is to ensure our programming is comprehensive, targeting various energy systems on a weekly, monthly, and cyclical basis. We consistently incorporate a mix of AMRAPs, EMOMs, For Time, or Max Rep finishers, while also focusing on sprint-style efforts lasting 4-7 minutes, medium sprints of 7-11 minutes, workouts ranging from 11-20 minutes, and a weekly dosage exceeding 20 minutes, even extending to 40-45 minute sessions. We believe that integrating interval sessions with diverse work-to-rest ratios enhances the intensity and effectiveness of targeted training.  Our programming emphasizes a diverse range of movements and workout styles to maximize training response, enhance enjoyment during gym sessions, and promote consistency among our members. We understand that adherence is key, and our energetic approach aims to foster engagement and yield superior results. R6 Staff

Hello R6 Community, As we prepare to make the switch from Mayhem Affiliate programming to PRVN Affiliate programming I wanted to take a minute to remind us all what CrossFit is. CrossFit is defined as Constantly varied, functional movements, performed at high intensity. I want to touch on intensity and how it relates to all of us at R6. In CrossFit, we focus first on moving well with consistency and then work on increasing intensity. But a workout that’s intense for one person may not be for another. Intensity is RELATIVE, which means the goal is to work hard within the limits of your OWN physical and psychological capacities. This is how you will get results. As all CrossFit workouts have, there will continued to be a prescribed (Rx) workout each day with PRVN. Some days this might be right up your wheelhouse and physical capabilities and some days you might look at it and say no way in hell can I do that as prescribed (Rx). And that is OK! One of the key tenets of CrossFit is “Constantly Varied”. CrossFit programming strategically varies the workout stimulus so you’re prepared for any and all physical task, plus you’ll never get bored. The stimulus of each workout should be at the forefront of how we decide to take on any given workout. How do we get there and accomplish that….. Scaling and modifying appropriately will be the key to success and continued growth. PRVN will offer five different scaling options for all members, of all physical abilities at R6. Let’s take a look. In addition to RX, there will be Level 2, Level 1, Masters 55+ and Competitor Masters 55+ - don’t be fooled by the word Masters or the number 55. This scaling option is better defined as a great way for those athletes that are comfortable with most CrossFit movements, but just aren't there yet with the volume or weight of the RX workout. The movements won’t change just the weight and the volume performed during the workout. Level 2 - This scaling option will incorporate a large portion of our members at R6. Not only will the weight and volume be scaled down, but some movements will now be modified as well. This is meant to not only to protect the stimulus of the intended workout, but most importantly to allow for proper growth for the individual athlete. Level 1 - Being new to CrossFit can be intimidating, overwhelming, and scary at times. But as we all know, CrossFit is for anyone, but we all have to start somewhere. Level 1 will be a great starting scaling option for those newer to CrossFit or just getting started. Although the weight and movements will be modified, you will still find yourself getting a great workout as you learn, and become comfortable with the variety of movements performed during CrossFit workouts. Further scaling at this option is easily achieved by asking a coach for guidance. Competitor - This scaling option will not only represent a very small portion of R6, but most CrossFit gyms around the world. This doesn’t mean that one cannot strive to achieve this level, but it is important to remember that if you’re not constantly performing the prescribed workout each day within the intended target/domain time, then this option is not quite for you……yet. Outside of these different scaling options, there is always a way to modify any movement for any athlete, at any physical level. Coaching is a vital component for your continued growth inside of R6. Any one of our coaches can help and assist any one of you for any further scaling options as needed. Your continued growth is important to us, so don’t hesitate to ask any of our coaches for any additional scaling options or help. PRVN affiliate programming, will offer something for all skill levels and allow room for continued growth for all athletes inside R6. Ultimately, CrossFit is more than just programming, but the community we build together as we evolve physically and mentally. So let’s keep this in mind as we continue our crossFit journey. Growth to the movements and growth to the volume of each workout not only takes time, but dedication to your overall health and fitness. Fitness is a lifestyle, a lifestyle that promotes a better quality life for yourself and your family over the years to come. Investing in yourself will not only pay off now, but more importantly, as we get older. Marcos & Maria