October Programming previews – Group FITNESS/Group Legends

THE MONTH AHEAD – October 2025

GROUP FITNESS:
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 10/6 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 Barbara so get ready to work on those bodyweight movements! We will also begin gearing up for Chad (Nov 11th) the week of 10/6 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 10/6-11/21
NOTE – the Power Clean will follow a different rep scheme!
–
Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press
Week 2 – 1×7 @ RPE 5/ 1×7 @RPE 6/ 1×7+ @RPE 7
Week 3 – 1×5 @ RPE 6/ 1×5 @ RPE 7/ 1×5+ @ RPE 8
Week 4 – 1×3 @ RPE 7/ 1×3 @ RPE 8 / 1×3+ @ RPE 9
Week 5 – 1×5 @ RPE 8/ 1×3 @ RPE 9/ 1×1+ @ RPE 9+
Week 6 – Deload Week 
Week 7 – Retest 

GROUP LEGENDS:

October is about building strong, capable bodies that move well in everyday life—while having a little seasonal fun along the way. Here’s what to expect:

• Strength Priority:
  • Back Squat or Sandbag Box Squat and Bench Press as our main lifts.
  • Simple, proven progression across the month: 5×5 → 5×4 → 5×3 → 5×2 (heavier as reps come down, always with excellent form).
  • We’ll coach stance, bracing, and safe range of motion so every rep feels solid and pain-free.
• Functional Fitness Days:
  • We’ll pull an NCFIT functional-fitness style session each week—think smart combinations of simple movements, manageable intervals, and options for every fitness level.
  • Goal: improve work capacity without beating you up.
• CHAD Extra Credit – 2x/Week:
  • Added on Balance & Agility Day and Upper Body Day.
  • Short, scalable step-up practice to build lower-body stamina, single-leg strength, and confidence on stairs.
  • Expect very approachable sets, box heights, and pacing appropriate for Legends.

Weekly Rhythm (What it feels like)

• Strength Days (Lower + Upper):
  • Warm-up + mobility → technique work → main lift (back/sandbag box squat or bench) → light accessory work for joint health and posture.
• Balance & Agility Day (+ CHAD):
  • Footwork, controlled tempo steps, directional changes, and gentle power work to keep you quick and stable—then a brief CHAD step-up finisher tailored to you.
• Upper Body Strength Day (+ CHAD):
  • Shoulder-friendly pressing/rowing patterns, grip and posture work—then a short CHAD step-up dose.
• Functional Fitness Day (NCFIT):
  • Varied cardio + simple strength/endurance pieces. Clear time caps, built-in rest, and lots of scaling so you finish feeling better than you started.

Halloween Theme Workout

• One of our Functional Fitness days will get a Halloween makeover—festive music, playful names, and team-style options. Costumes optional (movement-friendly, please!).

How We’ll Progress Safely

• Personalized Scaling: You’ll choose squat variation (back squat or sandbag box squat) and bench setup that fits your shoulders and hips.
• Range of Motion First: We load only what you can control—no exceptions.
• Coach’s Eye: Expect consistent cueing on breathing, bracing, and tempo to protect knees, hips, and shoulders.

What You’ll Notice by Month’s End

• Stronger legs (easier stairs and rises from chairs).
• Better balance and confidence stepping on/off curbs.
• Improved posture and pressing strength (carry, push, and daily tasks).
• A bit more “engine” on those NCFIT days—without extra joint stress.

Questions about modifications or which squat option fits you best? Grab a coach before class—we’re here to help you Move, Modify, and Maximize safely.