WOD
 | Thu, Jun 26 2025 |  |
 Coach B
It's an AMRAP triplet today with DB suitcase carries, box jumps, and DB push presses - I think it's going to be a fun one! Stimulus makes this workout around 5:00 per round so you have the option to go a little heavy on the push presses to work on your strength. Let's build some muscle today - see you soon!
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 | Gymversary: Julie A(2) |
| CrossFit 20250626 | Train w Chase 20250626 | Core Strength Month |
CrossFit 20250626
(Rounds)
WARM-UP:
200m walk
:20 single-unders
:10 rest
:20 single-under jog in place
:10 rest
:20 single-unders, forward and back
:10 rest
:20 single-unders, side to side
:10 rest
:20 single-unders, left leg
:10 rest
:20 single-unders, right leg
3 sets:
:10 double-unders, double-under attempts, triple-under attempts
2 sets:
:15 hollow hold
15 banded good mornings
15 banded pull-aparts
:15 hollow hold
:15 bar hang
10 air squats
16 alternating Spiderman twists
SKILL/STRENGTH: 2 sets
5 single-arm DB suitcase deadlifts, right
5 single-arm DB suitcase deadlifts, left
– Rest 1:00 between sets
WOD REVIEW
WOD: AMRAP x 15mins
Rx:
STIMULUS 3+ rounds
100m DB suitcase carry (50/35)
20 box jumps (24/20)
20 single-arm DB push presses
– Use one dumbbell
– Step down from the box
– Switch hands as needed on the suitcase carries and push presses
MODIFICATIONS:
-Dumbbell, modify weight to complete both movements in no more than 2 sets
-Box jumps, modify height to complete in 2:00 or less
STIMULUS NOTES:
3+ rounds
Suitcase carries in 1:30 or Less
Box jumps in 2:00 or less
Dumbbell push presses in 1:30 or less and 1-2 sets
STRETCHING:
1:00 reach, roll, and lifts
1:00 double-forearm stretch
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| 1st | 4.22 | Tracy L Thu, Jun 26, 2025 | | 2nd | 4.17 | Natalie Thu, Jun 26, 2025 | | 1st | 5.07 | Coach J Thu, Jun 26, 2025 | | 2nd | 4.25 | Perry Thu, Jun 26, 2025 | | 3rd | 4.03 | Brice Thu, Jun 26, 2025 |
| Coach J | 5.07 | 35# | | Perry | 4.25 | M | | Tracy L | 4.22 | M | | Natalie | 4.17 | 30# | | Brice | 4.03 | M 30# 24box jumps | | Megan L | 4 | M | | Gayle | 3 | M | | Arica | 3 | M |
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Train w Chase 20250626
(Check In)
-3 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
--Then--
30s Each
-Foam roll back, hamstrings, quads
--Then--
1 Round
-5 Air squat
-5 Alternating lunge steps
-5 Inch worm
WOD:
For 3 rounds
Row
-4 Min easy
-3 Min easy – moderate
-2 Min moderate – hard
-1 Min hard
Finisher:
-Single leg weighted deficit calf raise
4 x 8
*Rest as needed between sets.
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Core Strength Month
Jun 1, 2025 - Jun 30, 2025 (30 Days) 
Welcome to June! This month its all about that core strength!
Core work is SO IMPORTANT for building stability, improving performance in WODs and bulletproofing your body from the inside out.
This month your daily task is to either accumulate 2 minutes in a hollow hold OR complete 60 sit ups per day.
Each day focus on either situps or hollow hold, but challenge yourself to do a mixture throughout the month.
Lets get strong!
| Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Holly | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Natalie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tracy L | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Donna | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Brice | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Will | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Carlos | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Julie A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Chloe | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Nick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Amelia | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Rosie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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Coach B 8:15am
Happy Gymversary Julie!!! 🎉💪🏻
