It’s finally here, the last phase of 2024, and we are going out with guns-a-blazing! Let’s review September and then look at the month ahead! We finished our Horsepower Phase, which revolved around shorter sprint workouts 1-2 times a week. We also saw plenty of general strength days and olympic lifting complex days throughout the month. We saw the Hero Workout, Hotshots 19, on Labor Day (at home version), along with a retest of Kelly AND Cali Bear.

We also paid homage to the event of 9/11 with our homebrewed workout Stand Tall and put our extra practice of the Ring Muscle-Up to the test with a test of the classic workout Amanda. Lastly, we were still able to work in 1-2 SHRED finishers weekly to finish out the summer pump and transition into the fall. Let’s transition to outlining next month, it’s going to be spooky good!

October starts our All Wheel Drive phase which is going to aim at giving everyone the most variety of workouts possible than we’ve seen all year in regards to time domains, loading, and movements.

The idea is to lean into Classic CrossFit harder than we have all year to, A. end the year strong, and B. start preparing for the 2025 CF Open.

Expect to see a lot of variety with regards to workout lengths, types, movements and trust that everything we’ve done up to this point will help get you better. We will also see a day of barbell complexes trickle in occasionally to keep the Oly spirit from the last cycle alive and with Chad right around the corner (Nov 11) we will begin optional Chad prep that can be done outside of classes.

Lastly, we will be starting our final strength cycle of the year. It is going to be a 5-3-1 strength cycle that will start and end with a test/retest of a 1RM Back Squat, Push Press, and Deadlift.

The cycle is going to mimic the Wendler 5-3-1 very closely which is one of my favorite strength cycles, the biggest differences being we will not be using a training max, and we will be going off RPE, not percentages. This ensures that if someone is unable to make one of the tests the first week of the cycle they can go by feel rather than a percentage that they have to guess at. We will retest two of the lifts the week of 11/11 but because of Chad being on Monday we will push one of the tests to the following week to make sure everyone is as primed as possible to hit some end of the year PRs! Let’s dive into this month and get ready to rock! 

5-3-1 Strength Cycle 10/7-11/18 (Deadlift/ Back Squat/ Push Press) 

• W1 – 1RM Tests 
• W2 – 3×5 @ (RPE 7)
• W3 – 3×3 @ (RPE 8)
• W4 – 5-3-1 @ (RPE 7-8-9)  
• W5 – Deload 
• W6 – 1RM Retests