Happy Sunday, everyone! We hope you’ve had an awesome weekend and found a little time to recharge. Last week brought the heat☀️ but so did all of you. We wrapped up July strong with Week 3 of our CrossFit Total Strength Cycle, and August is shaping up to be a powerful month of training.
We’re staying on track with a few more weeks of wave loading before we retest our 3-rep maxes and see how far we’ve come over the 7-week cycle. Strength will stay front and center, but we’re also putting some focus on the Split Jerk in the Extra Credit. Expect skill work and drill progressions with a chance to go heavy each Friday!
Workouts to Watch For:
Rowing Intervals – Expect more targeted work on the rower this month. We’re dialing in consistency, pacing, and sprint efficiency on one of CrossFit’s most iconic machines.
Helen / Helen+ – For those who move through Helen unbroken, it’s time to level up! Try a heavier kettlebell and a more challenging pull-up variation.
Hero WOD “DT” – A fan favorite! This is a great opportunity to retest your numbers from last year and see how much fitter you’ve become.
Handstand Holds + Walks – If you’ve been working on these in Extra Credit during July, you’ll start to see them sprinkled into class skill sessions. Keep practicing and building that confidence!
Since starting this strength cycle, we’ve had a lot of great questions about the RPE scale so here’s a quick breakdown to help you continue making progress! RPE stands for Rate of Perceived Exertion, and it’s a simple way to measure how challenging a lift feels on a scale from 1 to 10:
- RPE 6–7 = Moderate effort (you could do 3–4 more reps)
- RPE 8 = Hard but manageable (1–2 reps left in the tank)
- RPE 9–10 = Max effort or very close to it
We use RPE during strength cycles to help you train with intention, getting strong without going too heavy too soon. It allows for day-to-day variation based on how your body is feeling, while still pushing you in the right direction.
By listening to your body and learning what these numbers feel like, you’ll get more out of your training and continue progressing week after week.
Fall Programs Are Back!
With school back in session, we’re kicking off a couple of community favorites:
💪 Ladies Lift
Tuesdays & Thursdays | 11:00am–12:00pm
8-week cycle: August 12 – October 2
💪 CF Pre-Teens
Mondays & Wednesdays | 4:15pm–5:15pm
8-week cycle: August 11 – October 1.
If you have questions or want to get registered, shoot us a message or chat with a coach at the gym!
Let’s crush this new month and keep showing up for ourselves and each other. Stay hydrated, stay consistent, and let’s get after it!
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH – ALL
Deadlift 6-4-2 | 6-4-2*
*Start Moderate-Heavy and end Heavy. The second set of 6 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 4 of 7
3-Rep ‘CF Total’ Cycle
WORKOUT – PERFORMANCE
FOR TIME
20 Box Jumps (24/20)
30 Hang Alt. DB Snatch (50/35)
40 Deadlifts (205/145)
30 Hang Alt. DB Snatch
20 Box Jumps
(Score is Time)
WORKOUT – FITNESS
FOR TIME
20 Box Jumps (20)
30 Hang Alt. DB Snatch (35/20)
40 Deadlifts (155/105)
30 Hang Alt. DB Snatch
20 Box Jumps
(Score is Time)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 5×5
Split Jerk Balance*
*Keep weight Light-Moderate across all sets. Start in semi-split position. Dip and drive the front foot forward, landing in normal split catch. Recover front foot only before next rep.
(Score is Weight)
2. EMOM x 15 MINUTES
MIN 1 – 10-12 Feet Elevated Ring Rows
MIN 2 – 1:00 Mod-Hard Effort Row
MIN 3 – Rest
TUESDAY
WORKOUT – PERFORMANCE
ON A 2:00 RUNNING CLOCK…
25 Front Squats (115/75)
Max Cal Assault Bike w/ Time Remaining…
-Rest 2:00-
ON A 2:00 RUNNING CLOCK…
20 Front Squats (135/95)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
15 Front Squats (155/105)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
10 Front Squats (185/135)
Max Cal Assault Bike w/ Time Remaining…
(Score is Total Cal Assault Bike)
WORKOUT – FITNESS
ON A 2:00 RUNNING CLOCK…
25 Front Squats (75/55)
Max Cal Assault Bike w/ Time Remaining…
-Rest 2:00-
ON A 2:00 RUNNING CLOCK…
20 Front Squats (95/65)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
15 Front Squats (115/75)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
10 Front Squats (135/95)
Max Cal Assault Bike w/ Time Remaining…
(Score is Total Cal Assault Bike)
FINISHER – ALL
6 SETS
:30 ON/ :30 OFF
Hollow Rocks
WEDNESDAY
STRENGTH – ALL
Shoulder Press 6-4-2 | 6-4-2*
*Start Moderate-Heavy and end Heavy. The second set of 6 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 4 of 7
3-Rep ‘CF Total’ Cycle
CLASSIC WORKOUT – PERFORMANCE
“HELEN+”
3 ROUNDS FOR TIME
400m Run
21 KB Swings (70/53)
12 Chest to Bars
(Score is Time)
CLASSIC WORKOUT – FITNESS
“HELEN”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(Score is Time)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3 SETS
6/6 Overhead Split Squats*
*Build from last week and go slightly heavier.
(Score is Weight)
2.) 3 SETS
25 Double Banded Lat Pull-Downs
25 Banded Dante Rows
25 Supinated Band Pull-Aparts
-Rest As Needed b/t Sets-
THURSDAY
WORKOUT – ALL
EMOM x 30 MINUTES
MIN 1&2 – 25/20 Cal Row + Max Burpees
MIN 3 – :40 Side Plank Hold (L)
MIN 4&5 – 20/15 Cal Row + Max Sit-Ups
MIN 6 – :40 Side Plank Hold (R)
(Score is Total Burpees + Sit-Ups)
FRIDAY
STRENGTH – ALL
Back Squat 6-4-2 | 6-4-2*
*Start Moderate-Heavy and end Heavy. The second set of 6 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 4 of 7
3-Rep ‘CF Total’ Cycle
WORKOUT – PERFORMANCE
FOR TIME
80 Wall Balls (20/14)
20 Air Squats
60 Wall Ball Thrusters
20 Air Squats
40 Wall Ball Front Squats
20 Air Squats
(Score is Time)
WORKOUT – FITNESS
FOR TIME
80 Wall Balls (14/10)
20 Air Squats
60 Wall Ball Thrusters
20 Air Squats
40 Wall Ball Front Squats
20 Air Squats
(Score is Time)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Split Jerk*
*Heavier than last week.
(Score is Weight)
2.) EMOM x 10 MINUTES*
3 Chest to Bars
*Use a band if needed.
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
1 Muscle-Up or 2 Pull-Ups
2 Power Cleans (Athlete Choice)
30 Double Unders or 50 Single Unders
*P1 completes a full round while P2 rests. Once a full round is complete partners switch.
(Score is Rounds + Reps)
