WOD
 | Wed, Sep 24 2025 |  |
 | Happy Birthday: Rosie |
| CrossFit 20250924 | CrossFit 20250325 | Other Results | Fruits and Veggies! |
CrossFit 20250924
(Weight)
WARM-UP:
200m walk
2 sets:
10 mountain climbers
5 inchworms
10 air squats, slow
5 unweighted sumo stance good mornings
WOD MOVEMENT REVIEW & WARM-UP:
4-6 sets:
2-5 front squats
– Build to starting load
HEAVY DAY! 10 sets for load:
2 front squats
– Lift once every 3:00
MODIFICATIONS:
-Reduce load for those still working to develop proficiency and/or full range of motion in this movement
STIMULUS NOTES:
Build to a heavy load by the 6th or 7th set, and then continue building as able or reduce load as needed
STRETCHING:
200m recovery walk
1:00 couch stretch/leg
1:00 pigeon stretch/leg
| 0% |  | |  | 0% |
| 1st | 147.5 Rx | Tracy L Wed, Sep 24, 2025 | | 2nd | 125 Rx | Holly Wed, Sep 24, 2025 | | 3rd | 115 Rx | Amelia Wed, Sep 24, 2025 | | 1st | 295 Rx | Coach C Wed, Sep 24, 2025 | | 2nd | 275 Rx | Kyle Wed, Sep 24, 2025 | | 3rd | 265 Rx | Joey P Wed, Sep 24, 2025 |
| Coach C | 295 Rx | | | Kyle | 275 Rx | | | Joey P | 265 Rx | | | Josh | 235 Rx | | | Joe K | 220 Rx | | | Coach J | 205 Rx | | | Aaron D | 196 Rx | | | Derrick | 185 Rx | | | Jose B | 185 Rx | | | Joe S | 155 Rx | | | Tracy L | 147.5 Rx | | | Holly | 125 Rx | | | Gayle | 115 Rx | | | Patrick | 115 Rx | | | Amelia | 115 Rx | | | Cassy | 110 Rx | | | Chloe | 100 Rx | | | Phil | 87 Rx | | | Rosie | 80 Rx | PR!!! |
|
CrossFit 20250325
(Weight)
WARM-UP:
200m walk
10 walking knee hugs
6 alternating cross-legged standing hamstring stretch
6 alternating box dorsiflexion ankle stretches
10 mountain climbers
10 air squats, slow
5 unweighted sumo stance good mornings
WOD WARM-UP: 4 sets
4 front squats
– Build to starting load
HEAVY DAY! WOD: 10 sets for load
Rx:
2 front squats
– Lift once every 3:00
STIMULUS NOTES:
Build from a moderate to heavy load by the 6th or 7th set, then continue building as able or reduce load as needed
STRETCHING:
200m recovery walk
1:00 couch stretch/leg
1:00 pigeon stretch/leg
| 100% | | | | 0% |
| 1st | 150 Rx | Julie A Tue, Mar 25, 2025 | | 2nd | 45 Rx | Kelly Tue, Mar 25, 2025
Rosie Tue, Mar 25, 2025 | | 1st | 275 Rx | Coach C Tue, Mar 25, 2025 | | 2nd | 245 Rx | Carlos Tue, Mar 25, 2025 | | 3rd | 225 Rx | Derrick Tue, Mar 25, 2025 |
|
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 |
|
Coach B 9:49am
Happy Birthday Rosie! Hope you have a beautiful day! 🎂
