WOD
 | Wed, Oct 8 2025 |  |
 Coach J
Another heavy day is upon us. Boy, these heavy days are coming fast and furious - ha ha! If you missed yesterday (most of you), then you need to be here today!
Did you know, lifting heavy is the best way to build and retain muscle? Did you know, building and maintaining muscle as we age is essential to preserve strength, mobility, and metabolic health—helping to prevent falls, frailty, and chronic diseases like diabetes—while supporting independence and longevity? Well now you know. And if that's not enough, it's also fun!!!
Today we'll be building to a heavy 2-rep Power Snatch (no squatting required - yay!). Come in, build muscle, and show off your strength gains!
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| CrossFit 20251008 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251008
(Weight)
WARM-UP:
200m walk
3 sets:
:20 up-downs
:10 rest
:20 air squats
:10 rest
:20 PVC pass-throughs
:10 rest
:20 PVC overhead squats
:10 rest
200m run
WOD MOVEMENT REVIEW & WARM-UP:
Power snatch
On an 8:00 clock:
1-2 power snatches
– Rest 1:00-1:30 between sets
– Build in load
HEAVY DAY! For load:
Power snatch
2-2-2-2-2-2-2-2-2-2
– Rest 2:00 between sets
MODIFICATIONS:
Reduce load, work from the hang position, or substitute dumbbell snatches
STIMULUS NOTES:
Start between 60-70% and take small jumps, building up
Only increase if technique allows
COOL-DOWN & STRETCHING:
4 sets:
:20 seated straight leg lifts
:10 rest
:20 seated wide leg lifts
:10 rest
1 set:
1:00 pigeon stretch/leg
1:00 standing quad stretch/leg
| 0% |  | |  | 0% |
| 1st | 97 Rx | Nicole Wed, Oct 8, 2025 | | 2nd | 75 Rx | Cassy Wed, Oct 8, 2025 | | 3rd | 52 Rx | Holly Wed, Oct 8, 2025 | | 1st | 155 Rx | Nick Wed, Oct 8, 2025 | | 2nd | 147 Rx | Coach C Wed, Oct 8, 2025 | | 3rd | 125 Rx | Josh Wed, Oct 8, 2025 |
| Nick | 155 Rx | | | Coach C | 147 Rx | | | Josh | 125 Rx | | | Derrick | 105 Rx | | | Jose B | 105 Rx | | | Aaron D | 105 Rx | | | Nicole | 97 Rx | | | Joe S | 95 Rx | | | Patrick | 85 Rx | | | Coach J | 75 Rx | | | Cassy | 75 Rx | | | Diggity | 70 Rx | | | Holly | 52 Rx | | | Carmille | 50 Rx | | | Rosie | 45 Rx | |
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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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