WOD
 | Mon, Sep 8 2025 |  |
 Coach J
Today’s workout combines a challenging rope climb volume along with a challenging front squat load. We'll try to take the front squats from the rack if possible (depending on class size) and we'll spend time practicing rope climbs to ensure you find the appropriate option for today.
It's a quick workout, 7-11 mins, so we'll also spend some time on core conditioning and GOWOD stretches. Looking forward to today's weightlifting + gymnastics couplet!
Happy Gymversary TRACY and congratulations to Team Allure for raising $2025 this weekend for the Northern Nevada Children's Cancer Foundation 🏆
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 | Gymversary: Tracy L(4) |
| CrossFit 20250908 | Upperbody Strength 20250908 | Fruits 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
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| 1st | 5:49 | Julie A Mon, Sep 8, 2025 | | 2nd | 7:20 | Cassy Mon, Sep 8, 2025 | | 3rd | 9:56 | Amelia Mon, Sep 8, 2025 | | 1st | 7:20 | Carlos Mon, Sep 8, 2025 | | 2nd | 7:57 | Brandon Mon, Sep 8, 2025 | | 3rd | 8:02 | Coach C Mon, Sep 8, 2025 |
| Julie A | 5:49 | 85# | | Cassy | 7:20 | 75# | | Carlos | 7:20 | 95# | | Brandon | 7:57 | 115# | | Coach C | 8:02 | M | | Joe S | 8:09 | 135# | | Jaya | 9:35 | 75# / 2 rope climbs | | Josh | 9:42 | 145# | | Amelia | 9:56 | 95# | | Holly | 10:52 | 95# / 4/3/2 rope climbs | | James H | 12:58 | 135# / 2 rope climbs |
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Upperbody Strength 20250908
(Reps)
2 Rounds not for time
-20 Line hops (Over and back is one)
-5 Inchworm + push-up
-10 Big arm circles forwards and backwards
-5 Empty barbell bench press
-Then-
For 30-45s each
-Doorway chest stretch
-Barbell front rack stretch
-Seated bridge stretch
Barbell Bicep Curl
-5 sets x 12 reps @ heavy weight
Clang & Bang:
8 rounds of each movement, 20s on:20s off for max reps
-Empty BB Bench Press
-Seated DB bicep curl @ 20#
-DB fly @ 15#
-Banded bicep curl
Accessory:
3 x 1 minute plank hold
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Fruits and Veggies!
Sep 2, 2025 - Sep 30, 2025 (29 Days) 
This month, we’re leveling up not just in the gym with benchmarks but also in the kitchen.
The goal: eat at least 3 servings of fruits & vegetables every single day. Pairing smart nutrition with hard training = better recovery, performance, and GAINS 💪🏽
1. Daily Goal: Eat 3 servings of fruits & veggies (a serving = 1 cup raw veggies, ½ cup cooked veggies, or 1 medium fruit).
2. Tracking: Mark off your daily check right here!
3. Consistency Wins: Complete all 30 days and earn bragging rights, a gym shout-out, and maybe a fun prize!
| Coach J | 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 | 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 | 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 | 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 | | Derrick | 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 | | Erandi | 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 | 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 | 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 | | Jose B | 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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