WOD
 | Fri, Oct 10 2025 |  |
 Coach J
Happy Friday Y'all
Today's workout is a sprinty partner-style interval workout where one partner works while one partner rests. You and your partner should have an even ratio of work to rest throughout today's WOD.
Afterward we'll spend time working the core with GHD Situps.
Why do we do interval workouts in Crossfit? I'm glad you asked! Interval style workouts are superior for
enhancing cardiovascular fitness. They allow for frequent and manageable bouts of work at a high heart rate. With that, you'll increase your speed, endurance, and overall performance efficiency over time.
Now you know. 💪😁
|
| CrossFit 20251010 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251010
(Time)
WARM-UP:
200m walk
On an 8:00 clock:
Partner A rows to 100m. For every meter partner A rows under or over 100m, Partner B must perform that many reps of burpees.
Partner B: As soon as partner A gets off the rower, partner B performs their penalty reps, then starts on their own 100m row.
– Before starting their second 100m row, Partner A must perform their penalty reps
WOD MOVEMENT REVIEW & WARM-UP:
Row & DB power clean
PARTNER WOD FRIDAY!: 12 rounds
Rx:
STIMULUS 15:00 - 24:00
12/9-cal row
10 burpees
8 double-DB power cleans (50/35)
– Partners alternate rounds for 6 rounds each
MODIFICATIONS:
-Row, modify distance to complete in less than :30
-Burpees, modify reps, e.g., 8, 5 then movement, e.g., up-downs
-DB power cleans, modify weight first to go unbroken then movement, e.g., hang double-dumbbell
STIMULUS NOTES:
Time cap: 26:00
1:30-2:00 per round
Sprint-style workout with built-in rest; each round is an all-out effort
Burpees and row efforts each in :30-:45
Push for unbroken double-dumbbell power cleans
COOL-DOWN & STRETCHING:
3 sets:
15-20 GHD sit-ups
3 sets:
1:00 banded hamstring stretch/leg
:30 cat/cow stretch
| 0% |  | |  | 0% |
| 1st | 20:49 | Coach B Fri, Oct 10, 2025 | | 2nd | 22:59 | Kelly Fri, Oct 10, 2025
Rosie Fri, Oct 10, 2025 | | 3rd | 25:08 | Cassy Fri, Oct 10, 2025 | | 1st | 20:49 | Josh Fri, Oct 10, 2025 | | 2nd | 25:08 | Patrick Fri, Oct 10, 2025 |
| Coach B | 20:49 | M | | Josh | 20:49 | M | | Rosie | 22:59 | Roelly | | Kelly | 22:59 | Rowlly | | Cassy | 25:08 | Castrick | | Patrick | 25:08 | Castrick |
|
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 | |
|
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 |
|
