WOD

Mon, Sep 8 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!
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CrossFit 20250908Upperbody Strength 20250908Fruits and Veggies!

CrossFit 20250908


(Time)
WARM-UP:
200m walk
2 sets:
:30 jumping jacks
:20 bar hang
10 alternating Spiderman twists
15 single-leg glute bridges/side
15 plate good mornings
5 tempo counter-balance squats

WOD MOVEMENT REVIEW & WARM-UP

WOD: For time
Rs:
STIMULUS 7:00-11:00
5 rope climbs
12 front squats (185/125)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat

MODIFICATIONS:
-Rope climb, modify reps first then movement, e.g., rope lowers
-Front squat, modify weight to something challenging and can complete in 1-2 sets each round

STIMULUS NOTES:
Time cap 13:00
Come off the rope at the bottom of each rope climb and get back on quickly
Front squats in 1-2 sets

COOL-DOWN & STRETCHING:
3 sets:
10-15 GHD sit-ups

2:00 forearm stretch, front
2:00 forearm stretch, back
2:00 foam roll lats/side

0% 0%

1st5:49 Julie A Mon, Sep 8, 2025
2nd9:56 Amelia Mon, Sep 8, 2025
3rd10:52 Holly Mon, Sep 8, 2025
1st7:20 Carlos Mon, Sep 8, 2025
2nd7:57 Brandon Mon, Sep 8, 2025
3rd8:02 Coach C Mon, Sep 8, 2025

Julie A5:49
85#
Cassy7:20
75#
Carlos7:20
95#
Brandon7:57
115#
Coach C8:02
M
Joe S8:09
135#
Jaya9:35
75# / 2 rope climbs
Josh9:42
145#
Amelia9:56
95#
Holly10:52
95# / 4/3/2 rope climbs
James H12:58
135# / 2 rope climbs
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)