WOD
 | Mon, Sep 15 2025 |  |
 Coach J
Happy Birthday Natalie! 🎂🎈🥳 🎉
As part of our Benchmark month of workouts, this week we're programming the CrossFit Service Cup workouts. 🚑 🚒 🪖🎖
The Service Cup is an online competition (similar to the Open) where service members and first responders can compete against each other. Today's workout is a high cardio burner (think Fran) of Thrusters and Burpees. It's intended to be fast and furious ;) You'll need to spend time in that dark place while you push your stamina within your Zone 5 heart rate. This workout WILL make you better. 😰
🛑🚧🛑 Also, reminder that road work begins on Sparks Blvd today so plan to leave early or take an alternate route to the gym. You won't want to miss this workout!
Coach B
Thank you for the reminder about the construction!
|
 | Happy Birthday: Natalie |
| CrossFit 20250915 | Upper body Strength 20250915 | Fruits and Veggies! |
CrossFit 20250915
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs
1:00 row, bike, or shuttle run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1:00 row, bike, or shuttle run (moderate pace)
10 knee push-ups
:30 alternating plank shoulder taps (from the knees if needed)
1:00 row, bike, or shuttle run (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 alternating reverse lunges
1:00 row, bike, or shuttle run (fast pace)
:30 single-arm dumbbell overhead hold/arm
10 air squats
WOD MOVEMENT REVIEW & WARM-UP:
2-3 sets:
7 thrusters
– Increase the loading in each set
1 set:
7 thrusters
7 lateral burpees over the barbell
– Use workout variations
WOD: SERVICE CUP 1
21-15-9-9 reps for time
Rx:
STIMULUS: 3:00-10:00
Thrusters (95/65)
Lateral burpees over the bar
Rx2
Thrusters (65/45)
Lateral burpees over the bar
Rx3
15-9-9 reps for time:
Thrusters (45/35)
Lateral burpee step-over the bar
MODIFICATIONS:
If you are signed up for the Service Cup, choose between the Rx’d or Intermediate (scaled) options. If you are not signed up, scale the workout as needed to fit your needs, capacity, and hit the intended stimulus of the effort.
STIMULUS NOTES:
3:00-10:00
Sprint-style effort with conflicting movement functions (push of the thruster and the push of the burpee)
Loading on the barbell should be relatively light
Complete each set of thrusters in 3 sets or less
STRETCHING:
1:00 couch stretch/leg
| 100% |  | |  | 0% |
| 1st | 11:00 Rx2 | Holly Mon, Sep 15, 2025 | | 2nd | 13:24 Rx2 | Nicole Mon, Sep 15, 2025 | | 3rd | 6:30 Rx3 | Cassy Mon, Sep 15, 2025 | | 1st | 8:45 Rx2 | Brandon Mon, Sep 15, 2025 | | 2nd | 12:00 Rx2 | Josh Mon, Sep 15, 2025 | | 3rd | 6:30 Rx3 | Joe S Mon, Sep 15, 2025 |
| Brandon | 8:45 Rx2 | 75# | | Holly | 11:00 Rx2 | | | Josh | 12:00 Rx2 | 75# | | Nicole | 13:24 Rx2 | 55# | | Cassy | 6:30 Rx3 | | | Joe S | 6:30 Rx3 | | | Kyle | 9:24 Rx3 | 95# 21-15-5 | | Robert | 13:07 Rx3 | 21-15-9-9 | | Katie S | 9:00 | 15# 15-9-9 | | Rosie | 12:20 | 25# 15-9-9 |
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Upper body Strength 20250915
(Check In)
For 5-7 minutes
30s Easy bike
10 Mountain climber
7 Push up
7 Ring row
–Then–
For 30-45s
Banded front rack stretch
Wall bicep stretch
–Then–
Spend 5-8 minutes building up to your first set of weighted dips using rep counts of 5-3-1-1-1-1 or more reps if needed.
–
Prior to beginning the workout perform 2-3 rounds of 3-5 reps of each movement.
STRENGTH
Weighted dip
4 x 5 @ heaviest weight
*Rest 2-4 min between sets.
WORKOUT
4 Rounds of:
-15 Barbell bicep curl
-15 Double dumbbell behind the head tricep extension
-15 Laying bicep curl
-15 Dumbbell tricep kickback
*Rest 1 min
| 0% | | | | 0% |
| Amelia | Yes | | | Phil | Yes | | | Aaron D | Yes | | | Chloe | Yes | | | Coach J | Yes | | | Robert | Yes | |
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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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Coach J 5:30pm
