September 2025 Programming Focus

SEPT | MONTH III, PHASE III – ADDING FUEL

PREVIOUS MONTH’S HIGHLIGHTS

• Finished 3RM Strength Cycle
• Higher focus on Inversion + HS Work  
• Extra Credit – Split Jerk/ Chest to Bar Practice + Capacity
• Classic workout – Helen+/ Helen    
• Hero Workout –  DT

THE MONTH AHEAD – SEPTEMBER 2025
The final month of Phase III is here and we are diving right into it with a Hero Workout: Whitten. This will really set the tone for the month as we come out of our 3RM strength cycle and begin to work on another block of “just lifting.” During this period we will see 1-2 lifts per week that will help prepare us for our final strength cycle that starts in October. Expect to see some Bench Press/ Overhead Squats/ and Power Cleans along with a few other lifts to keep our strength well rounded. This will work nicely in tandem with our Extra Credit work which will focus around developing better positions with the Power Clean and blasting the abs with quick finisher-esque ab work, LET'S GO BB!

We will also see the Classic Benchmark: Fran+/ Fran this month to challenge everyone, advanced and new, with one of CrossFit’s most iconic workouts. For skill development we will spend time with the Chest to Bar and Static Hold skills sessions which might not sound exciting, but they will be TOUGH! Stand Tall, a classic hero workout that pays tribute to all those that were affected by the events of 9/11, will be another major highlight of this month and should be a workout everyone is on the lookout to complete. We will still see shorter interval workouts and SPRINT style workouts multiple times a week to keep adding fuel to the fire for one more month before we shift gears into PHASE IV: REIGNITE!

WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

• ‍(3x/ Week) Extra Credit – Clean Development/ Skill Work + Midline Finishers  
• (1-2x/ Week) Bench Press/ Overhead Squat/ Power Clean Strength Session  
• (1-2x/ Week) Chest to Bar Focus + Static Hold Skill Sessions
• (1x/ Week)  Partner Workout
• (1x/ Month) Classic Workout: Fran+/ Fran
• (1x/ Month) Hero Workout – Whitten

‍

COMPETE
SEPT | MONTH III, PHASE III – INCREASING CAPACITY

PREVIOUS MONTH’S HIGHLIGHTS

• ‍(1x/week) Volume Strict Pulling / Pressing
• (2x/week) Power Snatch/Clean Technical + TnG Work
• (1x/week) Muscle Up Practice
• TEST: 3-Rep Power Clean
• TEST: 3-Rep Power Snatch
• TEST: “Open 23.1”

August was a big month in the gym as we wrapped up our Power Snatch and Power Clean cycle. Athletes put all their technical work and barbell volume to the test, hitting a heavy 3-rep in each lift to cap off weeks of focused training. We also took on CF Open Workout 23.1, giving everyone a chance to measure their fitness in a demanding benchmark that combined engine, skill, and grit in a true CrossFit classic.

Gymnastics strength saw a boost with consistent strict pulling and pressing volume, while ring muscle-up practice continued to build skill and capacity. August blended major tests, high-skill work, and supportive accessory training, setting the stage for our September focus.

LOOKING AHEAD – SEPTEMBER 2025

In September, we’ll continue progressing with strict pulling and pressing volume, pushing into higher rep ranges to further build strength and endurance in these movement patterns. On our long conditioning days, we’ll begin incorporating longer EMOM formats, challenging athletes to manage pacing and recovery across extended time domains. With these EMOMs, we’ll also sprinkle in 2025 CrossFit Games workouts, giving us the chance to size ourselves up against the greats and experience the same stimulus tested on the sport’s biggest stage!

Finally, September will serve as the culmination of our ring muscle-up focus, as we prepare to test 30 Ring Muscle-Ups for time. This is a chance to apply all the skill work, capacity building, and technique refinement from the past few months in one benchmark effort.

MONTHLY 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

‍