WOD
 | Thu, Aug 21 2025 |  |
 Coach B
We have a fast & furious workout for you today - 'If you ain't first, you're last.' -Reese Bobby 🏁 🏎️
It's another couplet of SIX rounds with running and box jump overs! You may want to wear your running shoes today. 🏃🏼♀️
Coach J
Or his twin brother, Ricky. 😉
Coach B
Hahaha! Great job Coach! Reese is Ricky’s Dad…
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| CrossFit 20250821 | Squat Class 2025 0821 | SQUAT CHALLENGE |
CrossFit 20250821
(Time)
WARM-UP:
200m walk
200m run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
200m run, moderate
10 alternating hamstring scoops
10 alternating Cossack squats
10 hamstring kick-ups/leg
200m run, faster
WOD REVIEW & WARM-UP:
1 set:
200m run test
EMOTM x 3mins
3 box jump-overs
1 set:
100m run
6 box jumps
– Use workout variations
WOD: 6 rounds for time
Rx:
STIMULUS 10:00-15:00
200m run
12 box jump-overs (30/24 in)
MODIFICATIONS:
-Run, modify distance to complete in 1:15 or less
-Box jump-overs, modify height first, then movement, e.g., step-overs or step-ups
STIMULUS NOTES:
Time cap 17:00
Run efforts in 1:15 or less
Box jump-overs in 1:15 or less
STRETCHING: 2 sets
:30 foam roll calf/leg
:30 lacrosse ball roll/foot
| 0% |  | |  | 0% |
| 1st | 10:51 Rx | Coach E Thu, Aug 21, 2025 | | 2nd | 13:12 | Natalie Thu, Aug 21, 2025 | | 3rd | 13:43 | Rosie Thu, Aug 21, 2025 | | 1st | 12:23 Rx | Brandon Thu, Aug 21, 2025 | | 2nd | 13:53 Rx | Kyle Thu, Aug 21, 2025 | | 3rd | 10:33 | Coach J Thu, Aug 21, 2025 |
| Coach E | 10:51 Rx | | | Brandon | 12:23 Rx | | | Kyle | 13:53 Rx | | | Katie A | 14:29 Rx | | | Coach J | 10:33 | M | | Edouard | 12:10 | | | Megan L | 12:55 | M | | Natalie | 13:12 | M | | Rosie | 13:43 | M | | Katie S | 13:45 | M | | Kelly | 15:03 | M |
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Squat Class 2025 0821
(Check In)
WARM-UP: 3 rounds
10 banded side steps
10 glute bridges
8 air squats (tempo 3-2-1)
20-sec bottom of squat hold
STRENGTH BLOCK: Back Squat
5x5 @ 75%
ACCESSORY WORK: 3 rounds
Weighted step-ups (20” box) – 10 each leg
DB Romanian Deadlifts – 12 reps
Banded hamstring curls – 15 reps
| 0% | | | | 0% |
| Coach E | Yes | | | Arica | Yes | 65# | | Coach J | Yes | | | L.G. | Yes | |
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SQUAT CHALLENGE
Aug 1, 2025 - Aug 31, 2025 (Individual Goal 1,000) 
August’s challenge is squats!!
For the month of August your goal is to accumulate:
Rx: 1000 squats
Rx2: 800 squats
Rx3: 600 squats
You have the WHOLE month to accumulate your goal, but it’s highly recommended to do the same amount each day!
While you are doing your squats be sure to keep in mind good form and squatting below parallel everytime!
Stay strong athletes 💪🏽
| Amelia | | | Donna | | | Holly | | | Cassy | | | Derrick | | | Coach J | | | Nick | | | Coach E | | | Chloe | | | Coach C | | | Tracy L | | | Jose B | | | Phil | |
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