Happy Sunday everyone! We kicked off this past week with some heavy lifting, re-testing our 1 Rep Max on the Back Squat and Push Press. It was awesome to see everyone’s hard work pay off, and we’re so proud of all the personal bests that were set! You all crushed it!
This week, we’re keeping that momentum going with another big test: the 1RM Deadlift! We know you’ve been putting in the work, so let’s bring that strength to the floor and see what we can do. We’re also looking forward to **Lift-Off 24.3 on Friday**, where we’ll be building to a heavy complex of : 1 Thruster + 2 Shoulder-to-Overhead. Let’s get after it and lift some heavy weights this week🏋️♀️.
*Gym Update: Bathroom & Shower Situation* Unfortunately we’re still having septic issues, and we want to thank you all for your patience. We are actively working to get the septic pumped and cleared. Unfortunately, the shower will remain out of service until further notice. We truly appreciate your understanding and are doing everything we can to resolve the situation quickly.
🎄SAVE THE DATE🎄
Mark your calendars! Our Annual CFF Christmas Party will be on Friday, December 6th. Please note that there will be no 5:45 PM class that evening, as we will be celebrating together. It’s going to be a blast, so we hope to see you there! More details to come.
‘Tis the season of giving, and we’re kicking things off with a special gift for you! We’re giving away $100 gift cards, absolutely FREE! These cards can only be used towards new memberships, so feel free to give them to friends, family, coworkers, or anyone you think would love to join the CFF community.
NEW WINTER MERCH🥶: Order by Dec 5th** It’s getting chilly, and we’ve got some new CFF Winter Wear. $50 sweatshirts and $35 3/4 length t-shirts. Order by December 5th to get in on the new gear. Don’t miss out – these are perfect for those cooler workouts or just repping CFF wherever you go!
We are loving this cooler weather and all the energy you’re bringing to the gym! Let’s make this week another great one and finish off the month strong. Keep pushing your limits, stay focused, and let’s get after those big lifts!
WORKOUTS FOR THE WEEK
MONDAY
EXTENDED WARM-UP – ALL
EMOM x 8 MINUTES
MIN 1 – :45 Row / Burpee*
MIN 2 – 5 Push Jerks (Building)**
*Alternate between Row/Burpee Each Round
**Start Light and Build to Workout Weight
(Score is Weight)
WORKOUT – PERFORMANCE
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 15 Burpees Over Bar
MIN 3 – 5 Unbroken Push Jerks (Athlete Choice)*
*Athlete must complete all 5 reps unbroken for the weight to count.
(Score is Heaviest Weight)
WORKOUT – FITNESS
EMOM x 18 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 12 Burpees
MIN 3 – 5 Unbroken Push Jerks (Athlete Choice)*
*Athlete must complete all 5 reps unbroken for the weight to count.
(Score is Heaviest Weight)
TUESDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep DEADLIFT
(Score is Weight)
Week 6 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTES
1-2-3-and so on…
Deadlifts (315/225)
2-4-6-and so on…
Toes to Bar
(Score is Total Reps)
WORKOUT – FITNESS
AMRAP x 8 MINUTES
1-2-3-and so on…
Deadlifts (225/155)
2-4-6-and so on…
Toes to Something
(Score is Total Reps)
WEDNESDAY
STRENGTH – ALL
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
WORKOUT – PERFORMANCE
6 ROUNDS FOR TIME
15 Box Jump Overs (24/20)
12 Chest to Bars
9 Strict Ring Dips
(Score is Time)
WORKOUT – FITNESS
6 ROUNDS FOR TIME
15 Box Jump Overs (20)
12 Jumping Chest to Bars
9 Strict Dips*
*Box, Bench, or Bar.
(Score is Time)
THURSDAY
PARTNER WORKOUT – ALL
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
50/40 Cal Bike
50 Hang Power Cleans (Athlete Choice)
50 Back Rack Alt. Lunges
50 Synchro Sit-Ups
*P1 works while P2 rests except the Synchro Sit-Ups will be completed together, 50 reps at same times. Use the same weight for the Hang Power Cleans and Lunges. Split work as needed.
(Score is Rounds + Reps)
SOLO WORKOUT OPTION – ALL
AMRAP x 25 MINUTES
25/20 Cal Bike
20 Hang Power Cleans (Athlete Choice)
20 Front Rack Alt. Lunges
25 Sit-Ups
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
NCFIT LIFT-OFF 24.3
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…
1 Thruster
+ 2 Shoulder to Overhead
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
400m Run
21 Thrusters (95/65)
400m Run
15 Thrusters (115/75)
400m Run
9 Thrusters (135/95)
(Score is Time)
WORKOUT – FITNESS
FOR TIME
400m Run
21 Thrusters (65/45)
400m Run
15 Thrusters (75/55)
400m Run
9 Thrusters (95/65)
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
ON A 24:00 RUNNING CLOCK…
300 Double Unders
200 KB Swings (Athlete Choice)
100 Burpees
-Max Cal Machine of Choice w/ Time Remaining-
(Score is Total Cals)
FINISHER – ALL
3 SETS
30 Alt. V-Ups
1:00 Plank Hold
