WOD
 | Fri, Oct 3 2025 |  |
 Coach B
Today'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 J
Also, 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 B
Thanks for letting everyone know! Perry and I unexpectedly got caught in that traffic earlier today. 😑
Coach J
Give yourselves an extra 30 mins.
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| 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
| 100% |  | |  | 0% |
| 1st | 6.60 | Kelly Fri, Oct 3, 2025 | | 2nd | 6.45 | Natalie Fri, Oct 3, 2025 | | 3rd | 6.22 | Holly Fri, Oct 3, 2025 | | 1st | 7 | Patrick Fri, Oct 3, 2025 | | 2nd | 6.45 | Josh Fri, Oct 3, 2025 | | 3rd | 6.43 | Coach C Fri, Oct 3, 2025 |
| Patrick | 7 | scaled | | Kelly | 6.60 | scaled | | Josh | 6.45 | scaled | | Natalie | 6.45 | scaled | | Coach C | 6.43 | scaled | | Holly | 6.22 | 75# | | Derrick | 6.04 | scaled | | Diggity | 5.09 | scaled |
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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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