WOD
 | Fri, Oct 3 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
 Coach BToday's workout we're going a little heavier on the barbell... it should be challenging but we're looking for you to hold onto that bar for the 5 reps. WOD is a 20:00 AMRAP and includes, 1:00 plank hold, 15/11-cal bike, and 5 front squats. See you soon! Coach JAlso, southbound Sparks Blvd is closed between Disc and Prater. Plan an alternate route and extra time. All other traffic around the gym is extremely heavy as well. There are no good routes. Plan ahead as you don't want to be late for Coach B's class. Coach BThanks for letting everyone know! Perry and I unexpectedly got caught in that traffic earlier today. 😑 Coach JGive yourselves an extra 30 mins. |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20251003 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251003(Rounds) WARM-UP: 200m walk 3 sets: 1:30 bike 10 pole air squats 10 push-ups 10 pull-ups (foot assisted if needed) :30 plank hold 10 PVC deadlifts WOD MOVEMENT REVIEW & WARM-UP: 5 sets: 5 front squats – Build to workout weight – Rest 1:00-1:30 between sets WOD: AMRAP x 20mins Rx: STIMULUS 5+ rounds 1:00 plank hold 15/10-cal bike 5 front squats (185/125) MODIFICATIONS: -Plank hold, modify time to complete in 2 sets or less, e.g., :30 -Bike, modify cals to complete in 1:15 or less -Front squats, modify weight for a challenging load that allows for unbroken sets STIMULUS NOTES: 5+ rounds Plank hold efforts in 2 sets or less Bike in :45-1:15 Challenging but unbroken front squats Take the barbell from the floor; first rep can be a squat clean STRETCHING: 1:00 couch stretch/leg 1:00 child’s pose
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