Terrain Fitness is revamping the way we do cycles. In the past, we have done 8 week cycles with testing at the end. Now, we are running 12 week cycles with a week of deloading. The structure follows this:

Week 1 – Testing
Weeks 2 through 11 – Strength building
Week 12 – Retesting
Week 13 – Deload

Terrain Fitness - Wayne Valley CrossFit Strength Cycle

With all this in mind, this cycle we will test/retest the Power Snatch, Overhead Squat and Squat Clean. The emphasis on this cycle will be to continue to build strength, but at a moderate pace. This will not be our main “volume” cycle. You will see moderate weight and moderate sets throughout all the weeks. Terrain Fitness is gearing up for the Open in October so you will see more cardio based workouts and more mentally challenging workouts. Stick with it and you’ll see massive improvements come October.

Power Snatch!

The Power Snatch is one of the Olympic movements you see in CrossFit. There are various forms of the Snatch, but we will be focusing more on the Power Snatch this cycle. Although, you will see Squat Snatch and Hang Snatches in the weeks to come.

The keypoints for the Power Snatch are:

Feet are hip-width apart
Hands are wider on the bar and wide enough that the bar rests in the crease of the hips when fully extended
Hook grip is key (we will be teaching this this cycle)
Shoulders are slightly in front of the bar at set-up
Maintain lumbar curve (straight back)
Everything rises at the same rate (no pulling early off the ground)
Once you hit knee level, hips extend rapidly
Once you hit triple extension, come up on toes
Shrug the bar and start to pull yourself under the bar
Bar is received in an overhead squat position
Complete the rep when hip, knee and arms are fully extended

Limiting mobility issues for the Power Snatch include thoracic extension strength, wrist and lats. At Terrain Fitness, we use lacrosse balls and foam rollers to loosen up all these areas. We also go through the Burgener warm up to get our bodies ready for Snatching.

Overhead Squat

The Overhead Squat carries over to the Squat Snatch, which is the receiving position. The same limiting mobility issues arise in the Overhead Squat and also adding in ankle mobility. The Overhead Squat will be taken from the rack position and not from the ground. Keeping your midline stable and active shoulders, descend down, pushing your hips back first then dropping in to the squatting position. Keeping your midline stable and tight along with active shoulders will keep the bar overhead and in the correct position. Once hitting proper depth, stand the weight back up.

Squat Clean

The Squat Clean is another Olympic lift you will see in CrossFit. It is just like the Power Clean, except your’re receiving the bar in the squatting position. This cycle you will see lots of Front Squats, Clean Pulls, German Complexes, etc which will guide you in to getting you more comfortable in the Squat Clean position along with getting you stronger in this movement. This will be an exciting cycle!

Double Unders & Pullups!

This cycle will be geared towards learning how to do double unders and gaining strength in pullups or mastering kipping/butterfly pullups. These movements are very important for the Open and they show up every year. Let’s get ready for the Open with mastering these skills. For the Double Unders, we suggest you practice these on your own as well. Ask a coach to give you some pointers on improving them or how to practice them. The skills will be done as one week on and one week off. Do not miss these days if you can. At Terrain, we love teaching these skills and love seeing our members start progressing in each area. You will be getting 5 weeks of each skill over the next cycle! If you’d like to work on these skills more, remember any of these stations/exercises can be done on your own time as well, during Open Gym hours.

Repeat Workout

Our test WOD for this cycle is:

For Time:

Burpees OTB (Lateral)
Front Squats

Men: 135
Women: 95

Men: 185
Women: 125

This workout will be repeated in 11 weeks. Make sure to input your score so you can see how far you’ve come over the entire cycle. If you are unable to make the workout, ask a coach when you could do the workout. If you have any questions or input, please feel free to talk to one of our coaches. As always, have fun and enjoy the cycle and your own journey of fitness!

Good luck!
Rodney and Rachel

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Joey Vincent


Joey began his CrossFit career in 2010. His background in hockey played to his natural talent and fierce form in our sport. From the young age of 5 years old, Joey dominated as a goaltender for many leagues and eventually went on to play for William Paterson University. Not only did he play, but he coached others and even practiced with our very own New Jersey Devils.

Coaching since 2013, Joey has his CF Level 1 & CF Kids Cert. Joey is a motivator, an educator and has a strong affinity to Olympic lifts and full range of motion. You will quickly find that Joey’s coaching is strategic, intuitive and will inspire you to push your limits.


CrossFit Level 1 Certification
CrossFit Kids Certifications

JV Lalo


Jv’s CrossFit journey started in 2013 when his doctor warned him of his health. His love for free t-shirts at an early age led him to his rich background in sports such as football, wrestling and track. The training in these sports laid the foundations of his experience in weightlifting and after college needed something to effectively balance his or for delicious food.

Training in different styles from Spin and HIIT classes to Power and Olympic lifting, Jv then got his CrossFit Level 1 Certification in 2018. Jv is one to rush to become one of your biggest fans and help you get to where you want to be in fitness and life. His vibrant and energetic personality always finds a way to connect with you as his mission is to always make you smile.


CrossFit Level 1 Certification

Laura Kasperzak


Laura grew up in Maywood, New Jersey and has always been interested in fitness. With a background in gymnastics, competitive cheer and yoga, she has spent most of her life learning about movement and trying out as many different activities and sports as possible. For the past 8 years, she has been teaching Yoga all over the world. Fun fact, she has done handstands in 25 states and 14 countries so far. In 2018, she tried out her first CrossFit class and ended up falling in love with it. Her love of teaching yoga led to her wanting to become a CrossFit coach as well. With yoga and now CrossFit, Laura hopes to continue to inspire her students to learn new things at any age.


CrossFit Level 1 Certification

Mike Pozzuoli


Before CrossFit, Mike was the guy doing bicep curls and leg presses at my local globo gym. A friend of his suggested taking a CrossFit class. At first, Mike would take a class or two a week. He soon became hooked realizing what he did at the globo gym didn’t hold a candle to what CrossFit packed into an hour. After about a year, Mike began to take his training seriously, spending 6-7 days a week at the gym. Here he learned about having proper form, and the fundamentals to CrossFit. As time went on, Mike began to help other members of the CrossFit gym during class, thus resulting in him getting his Level 1 certificate.

The things he enjoys most about CrossFit is that for one hour of the day he’s expected to perform his best, as well as pushing others to do their best. Whether it is an athletes first time doing an un-assisted pull up, getting their first double under or getting a personal record on a lift, it’s moments like this that he believes are the most rewarding part of his day.


CrossFit Level 2 Certification

Rachel Pollack


Rachel grew up in Livingston, New Jersey and played field hockey all throughout high school. She had spent her college years enjoying every moment, but letting the weight gain creep up on her. After realizing she needed to make a change, she joined a gym and started taking small steps to improve her health and wellness, but she really had no idea what she was doing. Something was missing: a sense of community and direction from an instructor. She quickly found what she was looking for when she stumbled upon a CrossFit gym. After her first class, she was hooked. She realized that all movements could be modified to her abilities and she loved that there is always something to work on. Every city Rachel has ever lived, she has joined a CrossFit gym and has made life long friends. She cannot wait to make Terrain feel like a second home to all members that walk through the door.


CrossFit Level 2 Certification


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