Happy Sunday, we hope everyone had a fantastic weekend!
🇺🇸9/11 Tribute Workout – “Stand Tall”
On September 11th, we will host our special tribute workout, “Stand Tall,” to honor and remember the events of that day. This workout is significant, so be sure to mark your calendars and join us for this meaningful wod💪.
Get ready for some fun this Saturday with our partner workout featuring ring muscle-ups and snatches🏋️‍♀️.
Island Time Throwdown Update:
🚨 WIN A FREE REGISTRATION 🚨
Register your team for the Island Time Throwdown in September, and you’ll be entered into a drawing to have your registration fee refunded! Don’t miss out on this opportunity.
Our CrossFit Teens program is continuing another 6-week session! Starting September 30th and running through November 6th, classes will be held every Monday and Wednesday from 4:15-5:15pm. Secure your spot today by registering here: Teen Program Registration.
Let’s have an amazing week & get after it💥. We look forward to seeing everyone in the gym!!
Workouts for the Week:
MONDAYÂ
STRENGTH – ALL
EMOM x 10 MINUTES
1 Clean & Jerk*
*Start Moderate and end at or above Workout Weight. Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
10 ROUNDS FOR TIMEÂ
2 Clean & Jerks (225/155)
30 Double Unders
(Score is Time)
Â
WORKOUT – FITNESS
10 ROUNDS FOR TIMEÂ
2 Clean & Jerks (155/105)
60 Single Unders
(Score is Time)
TUESDAY
WORKOUT – ALLÂ
EMOM x 20 MINUTESÂ
MIN 1 – :50 Up-Downs
MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice)
MIN 3 – :50 Push-Ups*
MIN 4 – Rest
*Option for Hand Release Push-Ups
(Score is Total Reps)
FINISHER – ALLÂ
3 SETSÂ
10/10 DB Side Bends
15 Close Grip DB Floor Press
20 Alt. DB Slides
WEDNESDAYÂ
NCFIT BENCHMARK WORKOUT – PERFORMANCE
“STAND TALL”Â
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
NCFIT BENCHMARK WORKOUT – FITNESS
“STAND TALL”Â
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows
-Into-
2001m Run
(Score is Time)
THURSDAYÂ
EXTENDED WARM-UP – ALL
EMOM x 9 MINUTESÂ
MIN 1 – Foam Roll Upper or Lower Body
MIN 2 – 5 Reps of I’s, Y’s, T’s*
MIN 3 – Building Pace Bike**
*Use light plates or bodyweight
**Start easy and progress slightly each round
WORKOUT – PERFORMANCE
EVERY 5:00 x 4 SETSÂ
50 Sit-Ups
10 DB Strict Press (35/20)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
-No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
WORKOUT – FITNESS
EVERY 5:00 x 4 SETSÂ
40 Sit-Ups
10 DB Strict Press (20/15)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
 -No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
FRIDAYÂ
STRENGTH – ALL
Front Squat (1 x 1)
3-3-3-2-2-1*
*Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy
(Score is Weight)
WORKOUT – PERFORMANCE
5 SETS
AMRAP x 2 MINUTES*
3 Front Squats (155/105)
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Â
WORKOUT – FITNESS
5 SETSÂ
AMRAP x 2 MINUTES*
3 Front Squats (115/75)
5 Burpees
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
SATURDAYÂ
STRENGTH – ALL
EMOM x 10 MINUTESÂ
MIN 1 – 3 TNG Power Snatches*
MIN 2 – 2-3 Gymnastics Pulling Options**
*Start Light and build up to or slightly past Workout Weight.
**Pulling Options…
Jumping Pull-Ups
Pull-Ups
Chest to Bars
Ring Muscle-Ups
PARTNER WORKOUT OPTION
IN TEAMS OF 2…Â
AMRAP x 16 MINUTES
21-18-15-12-9
Power Snatches (Athlete Choice)
Ring Muscle-Ups or Pull-Ups
Â
*P1 works while P2 rests. Split work as needed. If you finish the round of 9 start back at the round of 21.
(Score is Rounds + Reps)Â
