Happy Sunday, we hope everyone enjoyed the beautiful weather this weekend and took the time to recharge for another exciting week ahead.
This past week, we pushed our limits with the 1 rep max tests for push press, deadlift, and back squat. It’s always inspiring to see everyone challenge themselves and achieve new personal records. As we move into the second week of our training cycle, let’s keep that momentum going! This Wednesday, we have a classic CrossFit workout lined up: you can choose between “Cindy” or “Mary.” Both workouts will test your endurance and strength, so be sure to pick the one that aligns with your goals!
🗓️Mark your calendars—the Island Time Throwdown is just two weeks away! The registration deadline is Saturday, October 19th. If you’ve been on the fence about competing, now is the time to sign up! It’s a fantastic chance to immerse yourself in a competitive atmosphere while surrounded by our supportive community. We’re also in need of volunteers, so if you’re available, your help would be greatly appreciated.
🎃Looking ahead, we have our Trunk or Treat event next Friday, October 25th. Please check the schedule for adjusted hours that evening. We’re collecting candy donations, and any contributions would be awesome! We’d love to see everyone come out to help pass out treats!
Lastly, don’t forget about the Making Strides Against Breast Cancer Walk this Saturday at Everbank Stadium. Gates open at 8:00 AM, and the walk begins at 9:00 AM. Join us in honoring breast cancer awareness and supporting our community.
Let’s have an amazing week and get after it💪.
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
Push Press (1 x Max Reps)
1×5 @ RPE 6
1×5 @ RPE 7
1×5+ @ RPE 8
(Score is Weight)
Week 2 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
FOR TIME
40 Shoulder to Overhead (115/75)
30 Burpees Over Bar
20 Thrusters
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40 Shoulder to Overhead (75/55)
30 Burpees
20 Thrusters
(Score is Time)
TUESDAY
STRENGTH – ALL
Deadlift (1 x Max Reps)
1×5 @ RPE 6
1×5 @ RPE 7
1×5+ @ RPE 8
(Score is Weight)
Week 2 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
EVERY 3:00 x 5 SETS
15/12 Cal Bike
7 Deadlifts (275/185)
-Rest w/ Time Remaining-
(Score is Slowest Time)
WORKOUT – FITNESS
EVERY 3:00 x 5 SETS
12/10 Cal Bike
7 Deadlifts (185/135)
-Rest w/ Time Remaining-
(Score is Slowest Time)
WEDNESDAY
CLASSIC WORKOUT – ALL
Choose either Mary or Cindy!
“MARY” 20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
CLASSIC WORKOUT – ALL
Choose either Mary or Cindy!
“CINDY” 20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
THURSDAY
WORKOUT – PERFORMANCE
FOR TIME
500/400m Row
50 Box Jumps (20)
40 Russian KB Swings (70/53)
1000/800m Row
40 Box Jumps (24/20)
30 Russian KB Swings
1500/1250m Row
30 Box Jumps (30/24)
20 Russian KB Swings
(Score is Time)
WORKOUT – FITNESS
FOR TIME
400/300m Row
50 Box Jumps (20)
40 KB Swings (53/35)
800/650m Row
40 Box Jumps (24/20)
30 KB Swings
1200/1000m Row
30 Box Jumps (Athlete Choice)
20 KB Swings
(Score is Time)
POST-WORKOUT STRENGTH – ALL
2-3 SETS
10/10 Single Arm KB Bent Over Rows
10/10 Single Leg KB RDLs
12/12 Poliquin Step-Up
-Rest As Needed b/t Sets-
FRIDAY
STRENGTH – ALL
Back Squat (1 x Max Reps)
1×5 @ RPE 6
1×5 @ RPE 7
1×5+ @ RPE 8
(Score is Weight)
Week 2 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
10 ROUNDS FOR TIME
12 Wall Balls (20/14)
30 Double Unders
(Score is Time)
WORKOUT – FITNESS
10 ROUNDS FOR TIME
10 Wall Balls (14/10)
60 Single Unders
(Score is Time)
SATURDAY
STRENGTH – ALL
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Power Clean
+ 2 Hang Cleans*
*Option for Squat or Power.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES
400m Run
30 Toes to Bar or Something
20 Power Cleans (Athlete Choice)
*P1 & P2 will complete the 400m Run together. The other two movements will be split as needed. P1 works while P2 rests.
(Score is Rounds + Reps)
