Happy Sunday everyone! We’ve got a solid week lined up for training, and we’re excited to keep building momentum. Expect to see some overhead squats and front squats as we continue preparing for the start of our new strength cycle next month. On Thursday, we’ll get to test ourselves with rope climbs, and Friday we’re loading up for another heavy bench press day!
The countdown is on! Island Time Throwdown is right around the corner—Saturday, October 11th. We can’t wait to watch our athletes throw down and to celebrate the day with the whole community. Registration is still open until October 3rd.
🙌 Want to help? We’re looking for more volunteers—this event wouldn’t be possible without you!
📣 Not competing? Come hang out, cheer, and enjoy a fun day with your cff fam!
The next Ladies Lift Program kicks off on October 14th!
📅 Every Tuesday & Thursday, 11 AM – 12 PM
This is the perfect chance to learn, build strength, and train in a supportive environment.
We’re always proud of the effort, progress, and positivity our athletes bring to the gym each week. Whether you’re hitting a PR, showing up consistently, or tackling a skill you’ve been working on, you’re inspiring someone around you. Keep it up!
Let’s crush another week together💪.
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH – PERFORMANCE
ON A 15:00 RUNNING CLOCK…
Build to a 3- Rep Mod-Heavy Overhead Squat
STRENGTH – FITNESS
ON A 15:00 RUNNING CLOCK…
Build to a 3- Rep Mod-Heavy Front Squat
WORKOUT – PERFORMANCE
4 ROUNDS FOR TIME
400m Run
50 Air Squats
(Score is Time)
WORKOUT – FITNESS
4 ROUNDS FOR TIME
400m Run
40 Air Squats
(Score is Time)
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5 SETS*
1 Clean Pull
+ 1 Power Clean
*Build and stay at 75-85% across all sets.
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF)
Alt. V-Ups
(Total Reps)
TUESDAY
SKILL – ALL
3 SETS
:30/:30 Single DB Overhead Hold
:30 Single DB Front Raise Hold
:30 DB/ Change Plate Lateral Raise Hold
:30 DB Upright Row Hold
-Rest As Needed b/t Sets-
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
40 Double Unders
20/15 Cal Row
10 DB Strict Press (50/35)
5 Handstand Push-Ups*
*Option for Strict.
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
60 Single Unders
15/12 Cal Row
10 DB Strict Press (35/20)
5 DB Deficit Push-Ups
(Score is Rounds + Reps)
WEDNESDAY
WORKOUT – PERFORMANCE
FOR TIME
2-4-6-8-10
Power Cleans (225/155)
10-8-6-4-2
Ring Muscle-Ups
(Score is Time)
WORKOUT – FITNESS
FOR TIME
2-4-6-8-10
Power Cleans (155/105)
20-16-12-8-4
Pull-Ups
(Score is Time)
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) AMRAP x 12 MINUTES
20 Banded Crunches*
20 Russian KB Swings (70/53)
20 Sit-Ups
*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.
(Score is Rounds + Reps)
THURSDAY
WORKOUT – PERFORMANCE
3 SETS FOR QUALITY
100′ Bear Crawl
200m Wall Ball Run (Athlete Choice)
2 Rope Climbs
100′ Bear Crawl
400m DB/KB Suitcase Carry (Athlete Choice)
2 Rope Climbs
-Rest 1:30 b/t Sets-
(Score is Slowest Time)
WORKOUT – FITNESS
3 SETS FOR QUALITY
100′ Bear Crawl
200m Wall Ball Run (Athlete Choice)
8 Strict Pull-Ups
100′ Bear Crawl
400m DB/KB Suitcase Carry (Athlete Choice)
8 Strict Pull-Ups
-Rest 1:30 b/t Sets-
(Score is Slowest Time)
FRIDAY
STRENGTH – ALL
Bench Press 8-6-4-2*
*Start Light-Moderate and end Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
2 SETS
AMRAP x 7 MINUTES*
3 Wall Walks
6 Front Rack Alt. Lunges (95/65)
9 Box Jump Overs (24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
WORKOUT – FITNESS
2 SETS
AMRAP x 7 MINUTES*
3 Half Wall Walks
6 Front Rack Alt. Lunges (65/45)
9 Box Jump Overs (20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
150 Wall Balls (Athlete Choice)
120/100 Cal Assault Bike**
90 Toes to Bar / Toes to Something
60 Burpees Over Bar
30 Squat or Power Snatches (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
**Cal C2: 160/120
Cal Echo: 100/80
(Score is Rounds + Reps)
