October 2025 Programming Focus

OCT | MONTH I, PHASE IV – REIGNITE

PREVIOUS MONTH’S HIGHLIGHTS
Bench Press/ Overhead Squat/ Power Clean 1x/ week
9/11 “Stand Tall” Workout
Extra Credit – Clean Development/ Skill Work + Midline Finishers
Chest to Bar Focus + Static Hold Skill Sessions
Classic workout – Fran+/ Fran
Hero Workout – Whitten

THE MONTH AHEAD – SEPTEMBER 2025
The final phase of the year is here and it promises to be a good one! We will get the most exciting thing out of the way first…our new strength cycle! We will be testing out 1RM Power Clean, Overhead/ Front Squat, and Bench Press the week of 6/10 and then we will get into our Wendler-esque strength cycle. For the Squat and Bench we will run it similar to Wendler with a week of 7’s, 5’s, 3’s, and 1’s. We will NOT be using training weight or even specific percentages, we will be giving guidance through RPE. We believe this will give athletes more flexibility in the weights they choose based on how their bodies feel and will minimize a rigid adherence to percentages that can sometimes lead to missing lifts and frustrated athletes. The Power Clean will be structured differently and we will work 3’s, 2’s, 1’s but RPE’s and structure from there will remain the same.    

With the remainder of the month we have some other big focuses in the pipeline! We will be testing Death Row this month and retest Holleyman from the last phase. Our classic workout for the month will be Barbra so get ready to work on those bodyweight movements! We will also begin gearing up for Chad (Nov 11th) the week of 6/10 with 1-2 days of extra credit work that will focus on building Step-Up volume. This extra credit will be complimented with Deadlift work to help bullet proof those posterior chains! Let’s get ready to work hard this month and get after the new strength cycle!  

THE OTHER CF TOTAL STRENGTH CYCLE 6/10-21/11
NOTE – the Power Clean will follow a different rep scheme!
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Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press
Week 2 – 1x7 @ RPE 5/ 1x7 @RPE 6/ 1x7+ @RPE 7
Week 3 – 1x5 @ RPE 6/ 1x5 @ RPE 7/ 1x5+ @ RPE 8
Week 4 – 1x3 @ RPE 7/ 1x3 @ RPE 8 / 1x3+ @ RPE 9
Week 5 – 1x5 @ RPE 8/ 1x3 @ RPE 9/ 1x1+ @ RPE 9+
Week 6 – Deload Week
Week 7 – Retest

WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

• (3x/ Week) Extra Credit – CHAD Prep + Deadlift Accessory  
• (3x/ Week) Bench Press/ Overhead/Front Squat/ Power Clean Strength Cycle  
• (1-2x/ Week) Higher volume/ exposure to gymnastics  
• (1x/ Week) Partner Workout
• (1x/ Month) Classic Workout: Barbra
• (1x/ Month) Death Row
• (1x/ Month) Halloween Workout
• (1x/ Month) Hero Workout – Holleyman (retest) + Hamilton

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COMPETE
OCT | MONTH I, PHASE IV – RETESTING

PREVIOUS MONTH’S HIGHLIGHTS
(1x/week) Volume Strict Pulling / Pressing
(2-3x/month) Long EMOM
(2-3x/month) 2025 Crossfit Games Workouts
(1x/week) Ring Muscle Up Practice
TEST 30 Ring Muscle Up for Time

September carried a lot of momentum as we pushed strict pulling and pressing into higher rep ranges, continuing to build strength and endurance. Our long EMOMs tested pacing, consistency, and recovery, while sprinkling in 2025 CrossFit Games workouts gave athletes the chance to experience the same intensity seen on the big stage. Most importantly, the month brought the culmination of our ring muscle-up focus with the benchmark test of 30 Ring Muscle-Ups for time… a capstone effort for months of skill and capacity work!

LOOKING AHEAD – OCTOBER 2025

October kicks off the final quarter of the year, and we’re lining up some big tests. On the barbell, we’ll begin a thruster strength cycle aimed at building toward a heavy 3-rep max thruster in the coming weeks. Alongside that, our Olympic lifting work shifts from power variations into full depth with a focus on squat snatch development, leading into a 1RM hang snatch test. Expect block and hang variations to sharpen technique and confidence under the bar.

On the gymnastics side, all the pressing volume transitions into inverted pressing work, as we revisit the benchmark of 50 strict handstand push-ups for time. This test will challenge pressing stamina, positioning, and mental grit in a pure bodyweight capacity piece.

Finally, we’ll keep sharpening our competitive edge with repeat CrossFit Open workouts sprinkled throughout the month, retesting classic benchmarks to measure progress and prepare for what’s ahead.

MONTHLY HIGHLIGHTS

(1x/week) Thruster Foundation & Integration Cycle
(1x/week) Hang Snatch Position Development & Consistency Cycle
(1x/week) Strict Handstand Push-Up Foundation & Strength Base
(2-3x/month) Repeat Open Workouts

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