WOD
 | Thu, Oct 9 2025 |  |
 Coach B
Today’s workout is meant to be a faster effort with a moderate load with front squats and double-unders. We'll practice jumping rope including some crossovers and warm-up to your workout front squat weight. Looks like a fun one today!
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| CrossFit 20251009 | Squat Class 2025 1009 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251009
(Time)
WARM-UP:
200m walk
10 alternating Spiderman stretches (slow)
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
:30 jumping jacks
:30 mountain climbers
:30 alternating spiderman stretches (fast)
1:00 air squats (:02 hold in the bottom)
10 alternating Spiderman stretches (slow)
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
SKILL/STRENGTH:
3 sets:
:30 double-unders
:30 rest
:30 crossover or crossover double-unders
:30 rest
:30 backward single-unders
:30 rest
WOD MOVEMENT REVIEW:
Front squat
4 sets:
2 power cleans
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
3-4 sets:
5 front squats
– Rest as needed between sets
– Build to workout load
WOD: 15-12-9-6-3 reps for time
Rx:
STIMULUS 4:00-8:00
Front squats (135/95)
– Perform 40 double-unders after each set
MODIFICATIONS:
-Front squats, modify weight to allow for unbroken squats or minimal breaks
-DU's, modify reps first, e.g., 20 then movement, e.g., :45 timed attempts or single-unders
STIMULUS NOTES:
Time cap 10:00
Push for unbroken squat sets
Double-unders in :45 or less each round
STRETCHING:
:30 Samson lunge stretch/leg
1:00 calf stretch/leg
:30 kettlebell calf smash/leg
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| 1st | 5:39 | Coach E Thu, Oct 9, 2025 | | 2nd | 5:50 | Kelly Thu, Oct 9, 2025 | | 3rd | 6:09 | Carmille Thu, Oct 9, 2025 | | 1st | 6:28 | Derrick Thu, Oct 9, 2025 | | 2nd | 6:44 | Jose B Thu, Oct 9, 2025 | | 3rd | 7:07 | Brandon Thu, Oct 9, 2025 |
| Coach E | 5:39 | M | | Kelly | 5:50 | M | | Carmille | 6:09 | M | | Natalie | 6:25 | M | | Derrick | 6:28 | M | | Jose B | 6:44 | M | | Brandon | 7:07 | 20 Attempts | | Coach J | 7:16 | M | | Nicole | 7:24 | M | | Rosie | 7:43 | M | | Edouard | 8:05 | M | | Diggity | 8:10 | M | | Phil | 8:49 | M |
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Squat Class 2025 1009
(Weight)
Warmup: 200m walk
2 rounds:
150m row
10 goblet squats
10 alternating reverse lunges
10 scorpion stretch
10 banded good morning
Mobility:
30sec deep squat hold w/elbows in knees
30sec banded ankle stretch
30sec thoracic extension over foam roller
30sec front rack stretch
Strength: front squats
6x4 @ 75%
Rest 2-3 minutes between sets
Accessory: 3 rounds
- 20sec front rack hold
- 10 banded side steps
Stretching:
1:00/side pigeon pose
1:00/side couch stretch
1:00 wall straddle
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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!
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| 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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