WOD
 | Thu, Sep 18 2025 |  |
 Coach B
Today is the fourth and final workout of the 2025 CrossFit Service Cup.
The WOD is a two-part effort. Your score will be the reps completed in the first 10:00 of hang clean & jerks, back squats & toes-2-bar, and then your heaviest clean (power or squat) completed in the following 5:00. 🏋🏼♀️
I'd love to see more of you at our 4:30 class today - let's fill it up - it's a max day! 💪🏼
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| CrossFit 20250918 | Squat Class 2025 0918 | Other Results | Fruits and Veggies! |
CrossFit 20250918
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
6 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (moving right)
20 banded side steps (moving left)
3 sets:
Row or bike
:30 easy pace
:20 moderate pace
:10 fast pace
10 air squats
5 hanging knee raises
10 kip swings
10 air squats
10 knees-to-chest
10 air squats
10 toes-to-bars
WOD MOVEMENT REVIEW & WARM-UP:
3 sets:
3 hang clean and jerks
5 back squats
3 sets:
1-2 cleans
WOD: SERVICE CUP 4 AMRAP x 10mins
Rx:
STIMULUS 120-240+ reps
5 hang clean and jerks (115/80)
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Rx2
5 hang clean and jerks (85/60)
10 back squats
15 hanging knee raises
Rx3
5 hang clean and jerks (45/35)
10 air squats
15 sit-ups
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, adjust the workout as needed to match your abilities and achieve the desired effort.
STIMULUS NOTES:
120-240+ reps
Loading should be light to moderate
Aim to complete the hang clean and jerks and back squats unbroken
You may use a rack for the back squat
Perform the toes-to-bars in 3 sets or less
Aim to attempt at least 3 lifts within the 5:00 clock
STRETCHING: 2 sets
:30 cobra stretch
:30 elbow-to-instep/side
| 0% |  | |  | 0% |
| 1st | 120 Rx2 | Erandi Thu, Sep 18, 2025 | | 2nd | 120 Rx3 | Katie S Thu, Sep 18, 2025 | | 1st | 106 Rx | Nick Thu, Sep 18, 2025 | | 2nd | 95 Rx | Coach C Thu, Sep 18, 2025 | | 3rd | 195 Rx2 | Kyle Thu, Sep 18, 2025 |
| Nick | 106 Rx | 195 | | Coach C | 95 Rx | 235 | | Kyle | 195 Rx2 | 225 | | Erandi | 120 Rx2 | 95 PR! | | Edouard | 105 Rx2 | 85# | | Coach J | 193 Rx3 | 65# / 195 FS | | Phil | 135 Rx3 | 95 | | Katie S | 120 Rx3 | 55 |
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Squat Class 2025 0918
(Check In)
Warmup:
3 rounds:
-8 Cossack squats
-10 goblet squats
-50 ft sled pull
Back Squat:
3x1 @ 90-95%
Accessory:
10 weighted step ups/leg
12 DB Romanian deadlifts
15 banded hamstring curls
| 0% | | | | 0% |
| Coach B | Yes | Yes | | Coach J | Yes | | | Erandi | Yes | | | Nick | Yes | | | Natalie | Yes | | | Coach A | 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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