WOD
 | Thu, Oct 2 2025 |  |
 Coach B
We have a couplet of hang power cleans and handstand push-ups for you today! This WOD will target your upper-body stamina and endurance and definitely coincides with our focus this month. It is fast today too - so expect to be moving quickly between the two movements. See ya soon! 💪🏻
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| CrossFit 20251002 | Squat Class 2025 1002 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251002
(Time)
Welcome to October! This month, we will focus on building mental fortitude. Expect to see workouts that challenge you to stay focused on the task in front of you.
WARM-UP:
200m walk
2 sets:
:20 alternating Spiderman twists
:20 unweighted good mornings
:20 banded pull-aparts
:20 jumping jacks
10 push-ups from the knees
20 alternating plank shoulder taps
10 ring rows
10 scap pull-ups
WOD MOVEMENT REVIEW & WARM-UP:
3 sets:
5 hang power cleans (unbroken sets)
3 handstand push-ups
– Build in load
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time
Rx:
STIMULUS 6:00-12:00
Hang power cleans (115/75)
Handstand push-ups
MODIFICATIONS:
-To complete movements within 1-2 sets modify reps, e.g., 8-7-6-5-4-3-2-1
-Hang power cleans, modify weight & reps
-HSPU, modify reps then movement, e.g., reduced ROM w/ 45# plate or less, box, stinkbugs, or DB shoulder presses
STIMULUS NOTES:
6:00-12:00 for most; sub-5:00 for advanced athletes
Hang power cleans in 1-2 sets
Handstand push-ups in 1-2 sets
Compounding arm fatigue, but with push-pull combination and decreasing reps
COOL-DOWN & STRETCHING:
3 sets:
5 kettlebell windmills/arm
5 kettlebell Turkish get-ups/arm
– Build in load as quality mechanics allow
1 set:
:30 standing hamstring stretch/leg
5 cobra to downward dogs
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| 1st | 8:15 | Tracy L Thu, Oct 2, 2025 | | 2nd | 12:01 | Chloe Thu, Oct 2, 2025 | | 1st | 8:10 | Matt Thu, Oct 2, 2025 | | 2nd | 12:01 | Aaron D Thu, Oct 2, 2025
Edouard Thu, Oct 2, 2025 |
| Matt | 8:10 | M | | Tracy L | 8:15 | M | | Edouard | 12:01 | M | | Aaron D | 12:01 | M | | Chloe | 12:01 | M |
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Squat Class 2025 1002
(Weight)
Warmup: 200m walk
10 air squats
10 walking lunges with torso twist
5 inchworms
10 banded good mornings
Mobility:
1:00 banded ankle stretch/side
1:00 hip flexor lunge/side
30sec deep squat hold w/elbows in knees
Barbell warmup:
5 front squats
6 alternating front rack lunges
5 pause front squats (2 sec hold)
Strength: front squats
5x5 @ 70%
Rest 2-3 minutes between sets
Accessory: 3 rounds
- 8/leg Bulgarian split squat (moderate DB)
- 30sec weighted plank
Stretching:
1:00/side pigeon pose
1:00/side couch stretch
1:00 thoracic spine opener (on foam roller)
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Holloween challenge 👻
Oct 1, 2025 - Oct 31, 2025 (Individual Goal 50) 
Do core workouts give you a fright?! 👻 Not after this month!
This month we are focusing on everyone’s favorite, the hollow hold!
It’s easy! Through the month of October accumulate 45 minutes in a hollow hold.
Too spooky?? 🎃 Not at all. This is just 2 minutes everyday through the month of October.
Did you miss a day? 🦇 No worries, just catch up the next day.
You got this athletes! 🎃👻
| Coach J | | | Coach A | | | Nick | | | Coach E | | | Coach B | | | Holly | |
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Whoop giveaway class tracker
Oct 1, 2025 - Oct 31, 2025 (31 Days)
Track your classes everyday and get your entries for our October Whoop giveaway! See a coach about entering
Attend a class, give yourself a check. Easy!
What’s a whoop anyways?
The WHOOP fitness tracker is a lifestyle companion. With a minimalist, screen-free design, WHOOP blends seamlessly into your day and night, tracking the metrics that matter most.
•Recovery: WHOOP measures heart rate variability, resting heart rate, and sleep performance to show you how ready your body is for what’s ahead.
•Effort, elevated: Daily strain insights guide your training — so every workout counts, and every rest day restores.
•Sleep, perfected: Beyond hours of rest, WHOOP tells you the quality of your recovery, helping you optimize bedtime, wake time, and consistency.
•Design without compromise. Slim, lightweight, waterproof, and endlessly customizable, WHOOP is crafted to move with you, anywhere life takes you.
| Derrick | 1 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 31 | | Jose B | 1 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 31 | | Coach B | 1 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 31 | | Brandon | 1 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 31 | | Coach A | 1 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 31 | | Nick | 1 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 31 | | Joe K | 1 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 31 |
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