Bantam CrossFit Weekly Training – Novus Cycle Kickoff
Welcome to the Novus Cycle
We’re kicking off a brand new training phase—Novus (meaning “new”).
After a long and demanding cycle that brought us through the Open, Quarterfinals, and our “Other Total” test, it’s time to reset and rebuild.
This cycle is all about re-establishing strong foundations:
Strength
Movement quality
Consistency
If you want to dive deeper into the philosophy behind this cycle, check it out here:
👉 https://trainingthinktank.com/novus26/
What to Expect This Cycle
We’ll be tracking progress across both strength and conditioning with key tests:
Strength Tests
Strict Weighted Pull-up
Pause Strict Press (3RM)
Pause Front Squat
Conditioning Tests
“Tick, Tick, Boom”
➡️ First test: Monday (4/6)“Girls Gone Running”
➡️ Long cardio partner workout
➡️ Saturday, May 2
Community Event
Bring A Friend Week: Week of 4/27
What to Expect This Week
Monday
We kick off our pull-up progression
➡️ First test of “Tick, Tick, Boom”
This workout will challenge your ability to push through fatigue and build lactate threshold
👉 Want to learn more about lactate threshold?
https://ur.life/article/lactate-threshold-what-is-it-and-why-should-you-care-about-it
Tuesday
A fun (and VERY challenging) AMRAP
➡️ Goal: unbroken sets
Followed by:
Lower body dumbbell + band strength
Core work
Wednesday
Intro to our strict press progression
➡️ Followed by a longer, inverted pyramid-style workout
Thursday
Core-focused strength work
➡️ Alternating EMOM-style conditioning
Friday
Start of our front squat progression
➡️ Followed by the TTT Weekly Throwdown (interval style)
Saturday
Partner workout 🤝
➡️ Bring your running shoes and pulling strength
(Fingers crossed for good weather!)
Upcoming Events & Reminders
Free Week (April 6–10)
We’re offering a free trial week—perfect for preschool parents or anyone looking to give Bantam a try.
Adjusted morning schedule this week:
8:30 AM – Every day
9:30 AM – Monday, Wednesday, Friday
After this week, we’ll evaluate which classes continue.
Bingo Night 🎉
📅 Tuesday, April 7
🕖 7:00 PM
Sign up in Zen Planner if you’re coming so we can give the venue a heads up.
👉 Bonus: You’ll earn a check-in for April!
Next Social Event
Trivia Night at Bear Chase (early May)
Details coming soon—stay tuned.
Quarterfinals Shoutout
Huge congratulations to all of our Quarterfinals athletes—we’re incredibly proud of you.
Special shoutout to:
Colleen
Laurie
Jess
…who qualified for Semifinals in their respective age groups 👏
📅 Semifinals: May 7–11
Good luck in the next phase—we’ll be cheering you on!
Check-In Challenge
Our March check-in challenge had a long list of winners—check out Instagram to see them all.
Coming up:
April check-in challenge
PLUS a bonus prize for one member who earned a sticker every month in Q1
Stay tuned to see who takes it!
Why This Matters
This cycle is about getting back to the basics—and doing them well.
Consistency now sets the tone for everything that comes next.
See You at the Gym
We appreciate each and every one of you. Bantam is what it is because of this community.
— Your Bantam Coaching Team
“Keep your face always toward the sunshine, and shadows will fall behind you.” — Walt Whitman
