Happy Sunday everyone, what a fun weekend it’s been for us! Our annual Island Time Throwdown competition on Saturday was a success, thanks to the hard work and dedication of our volunteers. Your efforts in setting up, cleaning up, and cheering on our athletes truly made the event unforgettable. A huge shoutout to all the participants, especially our athletes who not only competed but also earned podium spotsđ€©. We canât wait for the next one!
Yuleeâs Annual Trunk or Treat was also a success, thank you to anyone who donated candy this yearđŹđ.
As we wrap up October, this week marks the final stretch of our Squatober challengeđ. Only a few athletes have completed the previous four weeks, keep it going!! Donât forget, you have until Thursday to complete your 250 KB Goblet squats. Also, if you come dressed up for class on Halloween, youâll get your name entered twice for our drawing!
This Saturday, November 2nd, weâre having CrossFit Kids during the 9 AM class!
đŁïžLADIES, mark your calendars for Sips & Dips this Sunday, November 3rd, from 2-4 PM at the gym. We canât wait to see all the amazing and strong women of our community come together for some funđ.Â
Week 4 of our Strength Cycle, weights are going up⊠letâs get after itđ„đ„.
WORKOUTS FOR THE WEEK:
MONDAYÂ
STRENGTH- ALL – Push PressÂ
1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
*Loading should be heavier from last week.
(Score is Weight)
Week 4 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
AMRAP x 16 MINUTESÂ
400m Run
10 Shoulder to Overhead (135/95)
40 Walking Lunges
(Score is Rounds + Reps)
Â
WORKOUT – FITNESS
AMRAP x 16 MINUTESÂ
400m Run
10 Shoulder to Overhead (95/65)
40 Walking Lunges
(Score is Rounds + Reps)
TUESDAYÂ
STRENGTH- ALL – DEADLIFTÂ
1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
*Loading should be heavier from last week.
(Score is Weight)
Week 4 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
FOR TIMEÂ
40 Box Jump Overs (24/20)
20 Deadlifts (275/185)
30 Box Jump Overs
10 Deadlifts
(Score is Time)
Â
WORKOUT – FITNESS
FOR TIMEÂ
40 Box Jump Overs (24/20)
20 Deadlifts (185/135)
30 Box Jump Overs
10 Deadlifts
(Score is Time)
WEDNESDAYÂ
SKILL – ALL
4 SETSÂ
:20-:30 Wall HS Hold
16-20 Pike or Wall Facing Shoulder Taps
:30 Wall Hollow Body Hold
 -Rest As Needed b/t Sets-
Â
WORKOUT – PERFORMANCE
EVERY 3:00 x 5 SETSÂ
25/20 Cal Bike
12 Burpees
Max Handstand Push-Ups w/ Time Remaining…Â
-Rest 1:30 b/t Sets-
(Score is Total Handstand Push-Ups)
WORKOUT – FITNESS
EVERY 3:00 x 5 SETSÂ
20/15 Cal Bike
10 Burpees
Max DB Shoulder Press (35/20) w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Shoulder Press)
Â
THURSDAYÂ
STRENGTH – ALL
EVERY 1:30 x 6 SETS*Â
1 Power Clean
+ 1 Hang Power Clean
+ 1 Hang Squat Clean
 *Start Light-Moderate and build past workout weight.
(Score is Weight)
WORKOUT OF THE WEEK – PERFORMANCEÂ
“TRICK OR TREAT”Â
FOR TIME
150 Double Unders
40 Toes to Bar
20 Power Clean (155/105)
100 Double Unders
30 Toes to Bar
15 Hang Power Clean
50 Double Unders
20 Toes to Bar
10 Hang Squat Clean
(Score is Time)
Â
WORKOUT OF THE WEEK – FITNESS
“TRICK OR TREATâ
FOR TIME
250 Single Unders
40 Toes to Something
20 Power Clean (115/75)
200 Single Unders
30 Toes to Something
15 Hang Power Clean
100 Single Unders
20 Toes to Something
10 Hang Squat Clean
(Score is Time)
FRIDAYÂ
STRENGTH- ALL – BACK SQUAT
1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
*Loading should be heavier from last week.
(Score is Weight)
Week 4 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTESÂ
21-15-9*
DB Thrusters (50/35)
Chest to Bars
*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.
(Score is Total Reps)
Â
WORKOUT – FITNESS
AMRAP x 8 MINUTESÂ
21-15-9*
DB Thrusters (35/20)
Pull-Ups or Ring Rows
*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.
(Score is Total Reps)
SATURDAYÂ
PARTNER WORKOUT OPTION
IN TEAMS OF 2…Â
AMRAP x 30 MINUTES
80/65 Cal Row
60 Russian KB Swings (Athlete Choice)
40 Box Jumps (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
FINISHER – ALLÂ
EMOM x 8 MINUTESÂ
MIN 1 – :40 Alt. V-Ups
MIN 2 – :40 Plank or Hollow Body Hold
