Happy Sunday!!
We hope everyone had an amazing weekend! Huge shoutout to Ryker for crushing his first 10k and taking 1st place in the 19 & under age group! 🥇👏 Not only that, but he’s been putting in the work all year to hit his big goal of running 365 miles in 2025. Way to represent all the hard work and dedication we love seeing in this community!
Looking ahead to the week, we’ve got some exciting programming lined up:
🔥 Benchmark Week – “FRAN” & “FRAN+”
We last hit this classic NCFIT benchmark back in March, so it’s time to see just how far we’ve come! Be sure to check your previous scores and decide where you want to challenge yourself—whether it’s shaving down your time, going heavier, or dialing in those gymnastics reps. Let’s celebrate progress and push for new PRs!
🤸Midweek, we’ll flip things upside down with some fun inversion practice. It’s a great chance to work on balance, core strength, and confidence while learning to get comfortable in new positions.
It’s shaping up to be an awesome week in the gym, and we can’t wait to see everyone show up, work hard, and keep crushing goals together. Let’s get after it💪.
Reminder: Open Gym Hours
- Mon, Tues, Wed → 3:30–4:30 PM
- Mon, Tues, Thurs, Fri → 7:00–8:00 AM
- Saturday → 8:00–9:00 AM
🎉 Community Event: Island Time Throwdown
Mark your calendars! On Saturday, October 11th, we’re excited to host the Island Time Throwdown. It’s going to be a day full of fitness, fun, and community—whether you’re competing or cheering on your fellow athletes, you won’t want to miss it!
WORKOUTS OF THE WEEK:
MONDAYÂ
WORKOUT – PERFORMANCE
AMRAP x 25 MINUTESÂ
1500/1250m Row
100 Double Unders
50 Sit-Ups
25 Russian KB Swings (70/53)
(Score is Rounds + Reps)
Â
WORKOUT – FITNESS
AMRAP x 25 MINUTES
1250/1000m Row
150 Single Unders
50 Sit-Ups
25 Russian KB Swings (53/35)
(Score is Rounds + Reps)
Â
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) ON A 10:00 RUNNING CLOCK…
Build to a Moderate Heavy 1-Rep Power Clean
-Rest As Needed Into-
EVERY :30 x 30 SETS
1 Power Clean (@ established weight)
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF)Â
Toes to Bar
(Total Reps)
TUESDAYÂ
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…Â
Build to a Moderate-Heavy Complex…
1 Power Clean
+ 1 Squat Clean Thruster
(Score is Weight)
BENCHMARK WORKOUT – PERFORMANCEÂ
“FRAN+”
FOR TIME*
12-9-6
Thrusters (135/95)
Bar Muscle-Ups
(Score is Time)
*WORKOUT NOTE
Choose either FRAN or FRAN+
BENCHMARK WORKOUT – FITNESS
“FRAN”
21-15-9Â Â
Thrusters, 95# / 65#Â Â
Pull-ups
WEDNESDAYÂ
SKILL – ALL
2-3 SETSÂ
1:00 Wall Sit
:30 Handstand Hold*
1:00 Ring Planche Hold
*Option for Wall or Free Standing.
-Rest As Needed b/t Sets-
Â
WORKOUT – PERFORMANCE
2 ROUNDS FOR TIMEÂ
40 Alt. DB Goblet Lunges (50/35)
30 Burpees
30 Alt. DB Overhead Lunges*
20 Burpees to Target
20 Alt. DBL DB Front Rack Lunges
10 Burpees Over DB
*Complete 15 Alt. Reps w/ DB in Right Hand and then 15 Alt. Reps w/ DB in Left Hand.
(Score is Time)
Â
WORKOUT – FITNESS
2 ROUNDS FOR TIMEÂ
40 Alt. DB Goblet Lunges (35/20)
30 Burpees
30 Alt. DB Overhead Lunges*
20 Burpees to Target
20 Alt. DBL DB Front Rack Lunges
10 Burpees Over DB
*Complete 15 Alt. Reps w/ DB in Right Hand and then 15 Alt. Reps w/ DB in Left Hand.
(Score is Time)
Â
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 3×3Â
Clean Pulls*
*110% 1-RM Power Clean
(Score is Weight)
2.) 3 SETSÂ
20 Alt. KB Heel Taps
40 Russian Twists
60 Bicycle Crunches
THURSDAYÂ
WORKOUT – ALLÂ
EVERY 12:00 x 3 SETSÂ
Distance Run*
30 Box Jumps (24/20)
-Rest the the Remainder of the Time-
*Run Options…
BEG – 800m
INT – 1200m
ADV – 1 Mile
(Score is Slowest Set)
FRIDAYÂ
STRENGTH – ALL
Deadlift  EMOM x 10 MINUTES
RND 1+2: 6 Reps (Light)
RND 3+4: 5 Reps (Mod)
RND 5+6: 4 Reps (Mod+)
RND 7+8: 3 Reps (Mod-Heavy)
RND 9+10: 2 (Heavy)
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 10 MINUTESÂ
2 Deadlift (315/205)
4 Toes to Bar*
*Toes to Bar increase by 4 each round.
(Score is Reps)
Â
WORKOUT – FITNESS
AMRAP x 10 MINUTESÂ
2 Deadlift (205/145)
4 Lying Legs to Pole*
*Lying Legs to Pole increase by 4 reps each round.
(Score is Reps)
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5×3Â
Block Cleans
*Complete at 70-80% heaviest Power Clean.
(Score is Weight)
2.) EVERY 3:00 x 3 SETS
30 Crossbody Mountain Climbers
15 DB Weighted Sit-Ups
30 Crossbody Mountain Climbers
15 Hollow Rocks
*Pick up where you left off.
-Rest 1:00 b/t Sets-
SATURDAYÂ
STRENGTH – ALL
5 SETSÂ
2 Push Press
+ 2 Push Jerks
*Start Light and build up to and past Workout Weight.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…Â
3 ROUNDS FOR TIME*
80/70 Cal Assault Bike**
40 Chest to Bars or Pull-Ups
40 Shoulder to Overhead (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
**Cal C2: 105/80
Cal Echo: 60/50
(Score is Time)
