Happy Sunday everyone, and a heartfelt thank you to all our veterans! We hope you all take a moment tomorrow to reflect on the sacrifices made by those who have served. In honor of Veterans Day, we’ll be doing a Ruck tomorrow, 11/11, starting at Wildlight Mocama. Please note that there will be no regular classes tomorrow. Kids are welcomed to walk, bike, or scooter through the ruck with parents. Bring your own weighted backpack or vest! 

As we wrap up this current strength cycle, we’ll be finishing strong with 1RM Push Press and Back Squat retests! 
We’ve got two more NCFIT Lift-Off lifts, think of this similarly to the Mid-Year Challenge…3 consecutive Fridays (11/8, 11/15, 11/22) that will prioritize a longer strength session instead of the metcon. This is just for fun and no extra work has to be done, just get people excited to lift heavy!
The following week, we’ll be gearing up for the Deadlift Retest—so keep those hips strong and ready for another test of power!

Save the Date: Mark your calendars! Friday, December 6th, will be our annual Christmas Party. It’s always a fun time to get together and celebrate as a community. Stay tuned for more details coming soon🎄. 

Let’s get after it this week💪

Workouts for the Week: 
MONDAY 
Ruck @ Wildlight Mocama 9AM

TUESDAY 
WORKOUT – PERFORMANCE
4 ROUNDS FOR TIME 
25/20 Cal Bike
20 Box Step-Overs (24/20)
25 DB Goblet Squats (50/35)
200m DB Suitcase Carry
(Score is Time)
 
WORKOUT – FITNESS
4 ROUNDS FOR TIME 
20/15 Cal Bike
20 Box Step-Overs (20)
20 DB Goblet Squats (35/20)
200m DB Suitcase Carry
(Score is Time)
 
FINISHER – ALL 
EMOM x 6 MINUTES 
MIN 1 – :45 Alt. V-Ups
MMIN 2 – :45 Plank Hold

WEDNESDAY 
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press
(Score is Weight)
Week 6 of 6
Strength | 5-3-1 Cycle

WORKOUT – PERFORMANCE
2 ROUNDS FOR TIME 
10-15-20
Shoulder to Overhead (115/75)
Toes to Bar
(Score is Time)
 
WORKOUT – FITNESS
2 ROUNDS FOR TIME 
10-15-20
Shoulder to Overhead (75/55)
Toes to Something
(Score is Time)

THURSDAY 
STRENGTH – ALL
Barbell Bent Over Rows*
15-12-10-10
*Start Light-Moderate and build to Moderate-Heavy. Complete 25 Double Banded Lat Pull-Downs.
(Score is Weight)

WORKOUT – PERFORMANCE
EMOM x 16 MINUTES 
MIN 1&2 – 500/400m Row
MIN 3 – :45 Max Russian KB Swing (70/53)
MIN 4 – :45 Static Hold Choice*
*Static Hold Options…
Plank
Tuck/ Hollow Hold
HS Hold
Deadhang 
(Score is Total Russian KBS)
 
WORKOUT – FITNESS
EMOM x 16 MINUTES 
MIN 1&2 – 400/350m Row
MIN 3 – :45 Max Russian KB Swing (53/35)
MIN 4 – :45 Static Hold Choice*
*Static Hold Options…
Plank
Tuck/ Hollow Hold
HS Hold
Deadhang 
(Score is Total Russian KBS)

FRIDAY 
STRENGTH – ALL
“NCFIT LIFT-OFF 24.2”
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
(Score is Weight)
Week 6 of 6
Strength | 5-3-1 Cycle
NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22)

WORKOUT – PERFORMANCE
FOR TIME 
20 Handstand Push-Ups
30 Back Squats (135/95)
40 Burpees
50 Wall Balls (20/14)
(Score is Time)
 
WORKOUT – FITNESS
FOR TIME 
20 DB Push Press (35/20)
30 Back Squats (95/65)
40 Burpees
50 Wall Balls (14/10)
(Score is Time)

SATURDAY 
EXTENDED WARM-UP – ALL
EMOM x 8 MINUTES 
MIN 1 – 3 Power Clean*
MIN 2 – Reps of Gymnastics**
*Build to and potentially past Workout Weight.
**Gymnastics Options…
3-5 Ring Rows
3-5 Pull-Ups
1-2 Muscle-Ups

PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
AMRAP x 19 MINUTES*
1 Muscle-Up or 2 Pull-Ups
2 Power Cleans (Athlete Choice)
20 Double Unders or 40 Single Unders
*P1 completes a full round while P2 rests. Once a full round is complete partners switch.
(Score is Rounds + Reps)