Happy Sunday everyone! September flew by and we’re excited for what October has in store for us🤩. Let’s continue to cheer on our amazing members—Kirby, Steph, Mike, and Craig—as they finish Beach Brawl in Pensacola strong!!!
Island Time Throwdown is just around the corner, and we’re gearing up for an incredible competition. If you’re still looking for a teammate, don’t hesitate to reach out—we’re here to help you find the perfect match! Prices increase October 1st and T-shirt deadline is October 19th!
🎃We’re excited to participate in the Yulee Halloween Festival on Friday, October 25th. Our gym will have a booth where we’ll be passing out candy, and we would love your support! We’re collecting candy donations leading up to the event, so if you can contribute, it would be greatly appreciated🍬.
Our next x6-week pre-teen program starts tomorrow, September 30th, and runs through November 6th. Classes will be held on Mondays and Wednesdays from 4:15 to 5:15 PM. It’s not too late to register, so if you know any kids looking to get involved, send them our way! Next Saturday, October 5th, we will have CrossFit Kids from 9:00 to 9:45 AM.
NCFIT PROGRAM FOCUS: October starts our All Wheel Drive phase which is going to aim at giving everyone the most variety of workouts possible than we’ve seen all year in regards to time domains, loading, and movements.
The idea is to lean into Classic Crossfit harder than we have all year to, A. end the year strong, and B. start preparing for the 2025 CF Open.
Expect to see a lot of variety with regards to workout lengths, types, movements and trust that everyone we’ve done up to this point will help get you better. We will also see 1 day of barbell complexes to keep the Oly spirit from the last cycle alive and with Chad right around the corner (Nov 11) we will begin Option Chad prep that can be done outside of classes.
Lastly, we will be starting our final strength cycle of the year. It is going to be a 5-3-1 strength cycle that will start and end with a test/retest of a 1RM Back Squat, Push Press, and Deadlift.
WORKOUTS FOR THE WEEK:
MONDAY
WORKOUT – PERFORMANCE
EVERY 3:00 x 5 SETS
50 Air Squats
Max Cal Row w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Cals)
WORKOUT – FITNESS
EVERY 3:00 x 5 SETS
40 Air Squats
Max Cal Row w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Cals)
FINISHER – ALL
3 SETS
25 Ring Rows
10/10 Single Arm DB Bent Over Row
20 Alt. DB Slides
TUESDAY
STRENGTH – ALL
Push Press 5-5-5-5-5*
*Start Light and build to Mod-Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
40 Box Jumps (24/20)
30 Toes to Bar
20 Push Press (135/95)
20 Box Jumps (30/24)
15 Toes to Bar
10 Push Press
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40 Box Jumps (20)
30 Toes to Something
20 Push Press (95/65)
20 Box Jumps (24/20)
15 Toes to Something
10 Push Press
(Score is Time)
WEDNESDAY
STRENGTH – ALL
Deadlift 3×5*
*Build to a Heavy weight and stay at the same weight across all sets. This should be above workout weight.
(Score is Weight)
WORKOUT OF THE WEEK – PERFORMANCE
“THE BEAR’S NECESSITIES”
AMRAP x 10 MINUTES
5 Deadlifts (315/205)
15/12 Cal Bike
(Score is Rounds + Reps)
WORKOUT OF THE WEEK – FITNESS
“THE BEAR’S NECESSITIES”
AMRAP x 10 MINUTES
5 Deadlifts (205/145)
12/10 Cal Bike
(Score is Rounds + Reps)
THURSDAY
PARTNER WORKOUT – ALL
IN TEAMS OF 2…
ON A 25:00 RUNNING CLOCK…*
1 Mile Run
200 Push-Ups
100 DB Goblet Alt. Lunges (Athlete Choice)
Max Synchro Burpees in Time Remaining…
*Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together.
(Score is Total Synchro Burpees)
FRIDAY
STRENGTH – ALL
EMOM x 12 MINUTES*
1 Hang Clean
+ 1 Clean
*Start Mod-Light and build to Heavy. Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
42 Double Unders
21/16 Cal Row
12 Hang Power Cleans (115/75)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
84 Single Unders
16/13 Cal Row
12 Hang Power Cleans (75/55)
(Score is Rounds + Reps)
SATURDAY
STRENGTH – ALL
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option:
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
270 Wall Balls (Athlete Choice
170 Pull-Ups or Ring Rows
*P1 works while P2 rests. Partition movements as needed and split work as needed.
(Score is Time)
