Welcome to the 2025 Fall Programming Cycle and Fall Challenge
It is hard to believe, but we have been in our new space for 1 whole year. It has been a year of growth, change and settling in. Now we are really home here and it is time to take all that comfort and stability we have created (I mean this in all the possible ways;) and turn it into RAW STRENGTH GAINS!!! Fall is the time where we take our hypertrophy (muscle building) and stability gains and turn them towards the task of getting strong as hell.
We will use big lifts to load all major muscle groups and measure our strength gains by testing in and out of these lifts. This is to show us how effective our efforts are and to motivate us along the way.
The Fall Programming Cycle
The Fall Programming Cycle will focus on gaining strength. This is part of our annual big picture plan where we shift the main focus of our programming to different areas of fitness and functional capacity (e.g. hypertrophy, stability/mobility, skill, endurance, power production, etc.) This yearly cycle helps us make progress in a variety of areas, keeps things interesting and optimizes the time you spend in the gym.
We will measure Back Squat and Bench Press this year along with secondary measurements of a few other lifts. We will also conclude our Deadlift focus, culminating with Drop Deadlift Gorgeous. We will use a variety of additional exercises like push ups, pull ups and single leg work to build strength and balance our strength gains throughout the functional spectrum of movement.
The Fall Programming Cycle will also include a lot of variety to keep things fun and balanced. We will mix in skill, power and endurance building to set the foundation for what's next: The Invitational Cycle. This will look like more gymnastics, Olympic lifting (Snatch, Clean and Jerk), and speed and power exercises like Wall Balls, Jump Rope and Rowing. But all this will take the background to the main event of building strength.
Here is a look at what our workout week will look like in general:
Mondays & Tuesdays: Pure Strength! Deadlift until Drop Deadlift Gorgeous and then Back Squat PLUS a mix of Bench Press, Olympic Lifts and miscellaneous Strength Work.
Wednesdays & Thursdays: Conditioning and Skill! We will use a variety of endurance work, skill work, high repetition strength, sprintervals, longer metcons, all including a wide variety of exercises.
Fridays & Saturdays: Strength + Hypertrophy! Keep building muscle with a shift toward strength gains using Bench Press, Back Squat then Deadlift, Olympic Lifts and Body Building.
Sunday: Strength, Fun, High Intensity! Sunday Funday plus Group Fitness gives a variety of options for strength and high intensity.
The Fall Challenge
The Fall Challenge is an event spanning September, October and November where we focus on a few movements to work on as a gym. It is built into the Fall Programming already but see below for some additional ways to participate.
This year, the fall challenge movements will be:
1-3 Rep Maximum Back Squat
1-3 Rep Maximum Bench Press
3 Consecutive Broad Jumps for Distance
We will test-in to these movements during classes on Monday or Tuesday, 9/29/25 or 9/30/25 or during any Open Gym that week.
We will test-out of these movements during classes on Monday or Tuesday, 11/24/25 or 11/25/25 or during any Open Gym that week.
The Fall Challenge Registration
You can enjoy the programming and the benefits of The Fall Challenge just by showing up to classes. So, why should you register?
Become eligible for a sweet prize!
Let us share your results for camaraderie and motivation.
Use the link below to register for the drawing and also let us know if you want to share your results.
We can't wait to get cozy in the cool air and so very strong with you all this FALL!!!
