 NCFIT WORKOUT 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 our Labor Day 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 NCFIT 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) Optional Partner Workout (1x/ Month) 9/11 “Stand Tall” Workout (1x/ Month) Classic Workout: Fran+/ Fran (1x/ Month) Hero Workout – Whitten |
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