WOD
 | Tue, Oct 14 2025 |  |
 Coach B
Today, we have a heavy front rack carry paired with a bro-sesh of bench presses. We'll be warming up with a lot of bench presses so you'll be ready to get through the 5 rounds in 11:00 - 14:00. See ya'll soon!
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| CrossFit 20251014 | Gymnastics Class 2025 1014 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251014
(Time)
WARM-UP:
200m walk
2 sets:
10 air squats
10 double-kettlebell Russian swings
10 double-kettlebell cleans
Double-kettlebell front-rack carry (25 ft)
WOD MOVEMENT REVIEW & WARM-UP:
On a 13:00 clock:
3 sets:
5 bench press
– Pause for one second with the bar about 5 inches off the chest on the way down and on the way up
– Build in weight across the 3 sets
– On the last rep of each set, the spotter takes the weight after the pause on the way up
– Lift about every 2:00
3 sets:
5 bench press
– Touch-and-go sets
– Build in weight across the 3 sets
– Lift about every 2:00
SKILL/STRENGTH:
On a 10:00 clock:
Build to a challenging set of 5 bench presses
WOD: 5 rounds for time
Rx:
STIMULUS 11:00-14:00
Double-KB front-rack carry (50 ft) (70/53)
15 bench presses (155/105)
MODIFICATIONS:
-Front-rack carry, modify weight for no more than one break
-Bench press, modify weight to complete in 2 sets or less
STIMULUS NOTES:
Time cap 16:00
Break no more than once during the front-rack carries
Bench presses in 2 sets or less
Front-rack carries are uncomfortable and make it difficult to breathe, aligning with this month's mindset focus
STRETCHING:
1:00 banded shoulder stretch/arm
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| 1st | 10:19 | Amelia Tue, Oct 14, 2025 | | 2nd | 10:45 | Julie A Tue, Oct 14, 2025 | | 3rd | 10:54 | Carmille Tue, Oct 14, 2025 | | 1st | 10:36 | Edouard Tue, Oct 14, 2025 | | 2nd | 11:23 | Coach J Tue, Oct 14, 2025 | | 3rd | 12:47 | Phil Tue, Oct 14, 2025 |
| Amelia | 10:19 | M | | Edouard | 10:36 | M | | Julie A | 10:45 | M | | Carmille | 10:54 | M | | Coach J | 11:23 | M | | Tracy L | 11:45 | M | | Coach E | 12:22 | M | | Erandi | 12:27 | M | | Phil | 12:47 | M |
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Gymnastics Class 2025 1014
(Check In)
Warmup: 200m walk
4 minutes: catwheel out from wall
EMOMX3
-30s of side press handstand from box
EMOMX3
-20s 3/4 handstand hold on wall
EMOMX6
a) 6 mini release handstands
b) 20s side press handstand hold from box
EMOMX6
a) 20 HS march on box
b) 10 WF HS march
3 sets:
-8 plank walkouts
-8 HS in/outs on box
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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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