Newsletter #18
Week of 7 – 13 September 2026
Forgotten.
Hey Peak Project family,
Games Week is behind us, but this week asks for something different, not louder, just heavier in a different way. Monday brings your Front Squat retest paired with a heavy row-and-kettlebell grind. Wednesday's the very first "September Monthly Challenge," a partner 5000m row that'll be retested at month's end. Thursday's your Push Press retest.
Then comes the pair of workouts this edition is really about. Friday is the 9/11 343 Tribute, landing on the actual anniversary, a workout built to honour the 343 FDNY firefighters lost that day. Saturday is "Daniel," a hero WOD for Army Sgt 1st Class Daniel Crabtree. Two names, two dates, one week. Come show up for both of them.
This week's full programming is below, plus a nutrition read to help you recover through a week with this much pulling and pressing in it.
— The Peak Project Coaches
Two Names,
One Week
Monday's an 8-rep max Front Squat retest, straight into a 15-minute AMRAP of rowing and kettlebell work, 1000/900m row, 50 kettlebell swings, 50 kettlebell box step-ups, 50 more swings, then max distance rowing with whatever's left on the clock. Tuesday's a gymnastics day, wall walks and GHDs on the skill, then a six-round AMRAP of GHDs, wall walks and max box jumps. Wednesday is the first-ever "September Monthly Challenge," teams of two rowing 5000m together, switching every 250m or 500m, retested the week of the 28th. Thursday's an 8-rep max Push Press retest, then five sets of double unders and single-arm overhead dumbbell walking lunges.
Friday and Saturday carry the weight of this week. Friday is the 9/11 343 Tribute, nine rounds of burpees over the bar, power snatches, overhead squats and bar muscle-ups, programmed on the actual anniversary to honour the 343 FDNY firefighters lost on September 11, 2001. No target score this week, some workouts aren't about the clock. Saturday is "Daniel," one of CrossFit's original hero WODs, honouring Army Sgt 1st Class Daniel Crabtree, 50 pull-ups, a 400m run, 21 thrusters, an 800m run, 21 more thrusters, another 400m run, and 50 more pull-ups to finish. Sunday closes the week out with a long endurance piece, three 1000m runs split by 100 push-ups and 200 air squats.
| Level | Modification |
|---|---|
| RX+ | 50 Pull-Ups · 21 Thrusters (95/65) |
| Intermediate | 35 Pull-Ups · 21 Thrusters (75/55) |
| Beginner | 30 Ring Rows · 21 DB Thrusters (light) |
Shoulders & Grip
Take The Hit
Your grip is the story of this week. Monday's kettlebell swings, Tuesday's wall walks and GHDs, Wednesday's five-thousand-metre row, and then Daniel's 50-plus-50 pull-ups on Saturday, that's four straight days asking your hands to hold on. Shoulders take a beating too, Thursday's push press retest and overhead lunges, straight into overhead squats on Friday and thrusters on Saturday. This is a week to look after the joints that carry you through it.
Quads get their turn on Monday off the front squat retest, and your legs carry the load all week regardless, between Monday's row, Tuesday's box jumps, and three separate run efforts across Friday, Saturday and Sunday. Prioritise grip and shoulder care daily, and don't skip the warm-up on the days that matter most.
Refuel For
Two Hard Days
Friday and Saturday are going to ask a lot of your body, and what you eat Thursday night through Saturday night matters more than any single pre-workout snack. Grip-heavy, pull-heavy weeks burn through carbohydrate stores fast, so the priority is simple: keep your glycogen topped up so you've got something in the tank for both hero-style efforts back to back.
Anchor each main meal around a palm-sized protein serve, a fist-sized carb serve, and some colour on the plate. On Friday and Saturday specifically, lean slightly heavier on the carbs at breakfast and lunch, rice, oats, potato, fruit, so you're not running on empty by the time you hit the whiteboard.
Don't overlook the after. Both Friday and Saturday's workouts are longer efforts under real fatigue, so get a proper meal in within an hour or two of finishing, protein to repair, carbs to refill. This isn't the week to skip a meal and hope for the best.
& Greens Recharge Bowl
This Week &
Coming Up
No members events on the floor this week, just the regular timetable. Here's what's coming up after that.
No Gym?
No Excuse.
Missing Saturday's class? Here's "Daniel, At Home," a bodyweight version of this week's hero WOD that only needs a backpack and a stretch of footpath.
- 50 Sit-Ups sub Pull-Ups
- 400m Run
- 21 Backpack Thrusters sub Barbell
- 800m Run
- 21 Backpack Thrusters sub Barbell
- 400m Run
- 50 Sit-Ups sub Pull-Ups
No backpack: use two full water bottles or milk jugs, one in each hand, and press them overhead through a squat. No safe place to run: sub 2:00/4:00/2:00 of fast marching or step-ups.
