Happy Sunday everyone! We hope you had an awesome weekend and are feeling recharged for the week ahead! As we head into a new month, we’re wrapping up September strong and gearing up for an exciting October filled with gains, goals, and good times.
The final phase of the year is here and it promises to be a good one! We will get the most exciting thing out of the way first…our new strength cycle! We will be testing out 1RM Power Clean, Overhead/ Front Squat, and Bench Press the week of 10/6 and then we will get into our Wendler-esque strength cycle. For the Squat and Bench we will run it similar to Wendler with a week of 7’s, 5’s, 3’s, and 1’s. We will NOT be using training weight or even specific percentages, we will be giving guidance through RPE. We believe this will give you more flexibility in the weights they choose based on how your bodies feel and will minimize a rigid adherence to percentages that can sometimes lead to missing lifts and frustrated athletes. The Power Clean will be structured differently and we will work 3’s, 2’s, 1’s but RPE’s and structure from there will remain the same.
With the remainder of the month we have some other big focuses in the pipeline! We will be testing Death Row this month and retest Holleyman from the last phase. Our classic workout for the month will be Barbra so get ready to work on those bodyweight movements! We will also begin gearing up for Chad (Nov 11th) the week of 10/6 with 1-2 days of extra credit work that will focus on building Step-Up volume. This extra credit will be complimented with Deadlift work to help bullet proof those posterior chains! Let’s get ready to work hard this month and get after the new strength cycle!
Mark your calendars — Saturday, October 11th is Island Time Throwdown! This is one of our favorite events of the year, and we couldn’t be more pumped. Come out to support your fellow athletes as they throw down and represent our incredible community. Whether you’re competing or cheering from the sidelines, it’s going to be a day full of energy!
🎃Fall Fun & Festivities
- Yulee Halloween Festival – October 24th
Join us at the Yulee Sports Complex for a fun-filled community event! Bring the kids, say hi at the CrossFit Fernandina tent, and enjoy all the spooky fall fun.
We’re also collecting candy donations at the gym — so if you’d like to contribute, drop some off next time you’re in! - Halloween WOD – Saturday, October 26th
This is one of our favorite annual traditions! Come dressed in your best (or funniest or scariest) costume for a spooky-themed WOD and stick around for our Best Costume Competition. You don’t want to miss it!
We’re so excited for everything coming up this month, and even more excited to tackle it all with our amazing community. Let’s show up, lift each other up, and crush it — inside and outside the gym.
WORKOUTS FOR THE WEEK:
MONDAY
WORKOUT – PERFORMANCE
AMRAP x 16 MINUTES
40 Double Unders
10 Handstand Push-Ups*
30 Double Unders
15 Hand Release Push-Ups
20 Double Unders
20 Alt. DB Hang Snatch (50/35)
*Option for Strict HSPU
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 16 MINUTES
60 Single Unders
10 DB Push Press (35/20)*
50 Single Unders
15 Push-Ups
40 Single Unders
20 Alt. DB Hang Snatch (35/20)
*Option for Strict DB Press
(Score is Rounds + Reps)
FINISHER – ALL
EMOM x 6 MINUTES
MIN 1 – :45 Plank*
MIN 2 – :45 Hollow Hold*
*Option for weighted.
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) EVERY 1:30 x 7 SETS*
1 Pausing Clean Deadlift
+ 1 Power Clean
*Pause just off the floor, below the knees, and above the knees. Complete at 70-80% heaviest Power Clean.
2.) EMOM x 12 MINUTES
MIN 1 – :25/:25 Single Arm Banded Plank Pulls
MIN 2 – :50 Sit-Ups
MIN 3 – Rest
TUESDAY
STRENGTH – ALL
Deadlift 5-4-3-2*
*Start Moderate and build to Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
2 ROUNDS FOR TIME
60/50 Cal Assault Bike*
30 Deadlifts (225/155)
30 DB Front Rack Alt. Lunges (50/35)
*Cal C2: 80/60
Cal Echo: 50/40
(Score is Time)
WORKOUT – FITNESS
2 ROUNDS FOR TIME
50/40 Cal Assault Bike*
30 Deadlifts (155/105)
30 DBL DB Front Rack Alt. Lunges (35/20)
*Cal C2: 65/50
Cal Echo: 40/32
(Score is Time)
WEDNESDAY
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Thruster
WORKOUT – PERFORMANCE
EVERY 3:00 x 5 SETS
15 Burpees Over Bar
15 Pull-Ups
5 Thrusters (135/95)
-Rest w/ Time Remaining-
(Score is Slowest Set)
WORKOUT – FITNESS
EVERY 3:00 x 5 SETS
15 Burpees
15 Ring Rows
5 Thrusters (95/65)
-Rest w/ Time Remaining-
(Score is Slowest Set)
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 3-4 SETS
1 Clean Pull
+ 1 Power Clean
+ 1 Hang Power Clean
*Keep weight Light-Mod across all sets.
(Score is Weight)
2.) 3 SETS
30 Alt. V-Ups
15/15 KB Side Bends
30 Banded Crunches*
*Set Band well above eye level on rig. From a kneeling position grab the band so it is directly behind your head and crunch forward getting as low as possible. It is ok for the spine to round.
-Rest As Needed b/t Sets-
THURSDAY
PARTNER WORKOUT – PERFORMANCE
IN TEAMS OF 2…
FOR TIME*
80-60-40-20**
Box Jumps (24/20)
Russian KB Swings (70/53)
Sit-Ups
Cal Row
*P1 works while P2 rests. Split work as needed.
**Alt. Cals: 70-50-30-15.
(Score is Time)
PARTNER WORKOUT – FITNESS
IN TEAMS OF 2…
FOR TIME*
80-60-40-20
Box Jumps (20)
Russian KB Swings (53/35)
Sit-Ups
Cal Row**
*P1 works while P2 rests. Split work as needed.
**Alt. Cals: 70-50-30-15.
(Score is Time)
FRIDAY
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep Push Jerk
WORKOUT – PERFORMANCE
EMOM x 16 MINUTES
MIN 1 – 100m Run + Max Push Jerks (155/105)
MIN 2 – Rest
(Score is Total Push Jerks)
WORKOUT – FITNESS
EMOM x 16 MINUTES
MIN 1 – 100m Run + Max Push Jerks (115/75)
MIN 2 – Rest
(Score is Total Push Jerks)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
80 Air Squats
10 Bar Muscle-Ups or Strict Pull-Ups
60 Toes to Bar or Toes to Something
10 Bar Muscle-Ups or Strict Pull-Ups
40/30 Cal Assault Bike**
*P1 works while P2 rests. Split work as needed.
**Cal C2: 50/40
Cal Echo: 30/25
(Score is Rounds + Reps)
