WOD
 | Mon, Oct 13 2025 |  |
 Coach J
Happy Monday!
In keeping with this month's focus of Mental Toughness, today's workout will challenge your grip and your capacity (willingness) to 'hold on.'
With high rep snatches, double-unders, and chest-to-bar pullups, your goal will be to hold on as long as you can for each. When you get to the point where your forearms are fatiguing, try to hold on for one more rep.
The more you know...
Why is grip strength important? Studies show that stronger grip strength is linked to lower risk of chronic disease, disability, and premature death, making it a key predictor of longevity and quality of life.
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| CrossFit 20251013 | Upperbody Strength 20251013 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251013
(Time)
WARM-UP:
200m walk
3 sets:
10 PVC shoulder pass-throughs
10 overhead squats
5 strict pull-ups
5 burpee broad jumps
1 set:
500/400m row
SKILL/STRENGTH:
1 set:
1:00 single-unders
1:00 rest
1:00 running-step single-unders
1:00 rest
1:00 double-unders
WOD MOVEMENT REVIEW
Power snatches & Chest-to-bars
WOD: 3 rounds for time
Rx:
STIMULUS 9:00-12:00
25 power snatches (75/55)
50 double-unders
15 chest-to-bar pull-ups
MODIFICATIONS:
-Power snatches, modify weight and/or reps then movement, alternating dumbbell snatches for unbroken sets
-DUs, modify reps, e.g., 25, then movement, singles
-Chest-to-bars, modify reps, e.g., 10 then movement, e.g., kipping, ring rows
STIMULUS NOTES:
Time cap 14:00
Mental toughness with grip interference
Light weight on the snatches to encourage unbroken sets
Unbroken snatches and pull-ups for as many rounds as possible to challenge grip even if you hit the wall later on
STRETCHING:
1:00 foam roll calves
1:00 foam roll upper back
1:00 foam roll lats
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| 1st | 10:50 | Amelia Mon, Oct 13, 2025 | | 2nd | 11:30 | Cassy Mon, Oct 13, 2025 | | 1st | 10:39 | Coach C Mon, Oct 13, 2025 | | 2nd | 11:45 | Jose B Mon, Oct 13, 2025 | | 3rd | 11:53 | Josh Mon, Oct 13, 2025 |
| Coach C | 10:39 | M | | Amelia | 10:50 | M | | Cassy | 11:30 | M | | Jose B | 11:45 | M | | Josh | 11:53 | M | | Derrick | 12:26 | M | | Brandon | 13:35 | M |
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Upperbody Strength 20251013
(Check In)
For 3 rounds
-45s Easy row
-5 Diamond push up
-5 V up
-–Then–-
For 30s each
-Bottom of the dip hold
-Cross body arm stretch
-Wrist stretch
–-Then–-
Build up to your first working weight on the barbell upright row using warmup sets of 3-2-1-1-1 or more.
Strength
Barbell upright row
-7 sets x 5 reps @ heaviest weight
*Rest 2 min between sets.
Workout
3 Rounds for time:
-50ft Dumbbell farmers carry @ heavy weight
-21 Dip
-50ft Dumbbell farmers carry @ heavy weight
-15 Double dumbbell behind the head tricep extension
-50ft Dumbbell farmers carry @ heavy weight
-9 Dumbbell skull crusher
*Rest 1:30 between sets
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| Derrick | Yes | | | Jose B | Yes | | | Coach J | Yes | | | Natalie | Yes | |
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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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