WOD
 | Wed, Oct 15 2025 |  |
 Coach B
Today we have a classic 21-15-9 with knees-to-elbows & overhead squats. You'll want to find a moderate load for the overhead squats today and we'll be warming them up with some squat snatches before the workout. Expect to be breathing hard and focusing on the overhead squats as I know this can be a tricky position to be in. I heard that this is a bit like Fran so be prepared for that Fran cough! 😮💨
Happy Gymversary L.G.!
Coach J
Fran cough. My fav!!! 😵
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 | Gymversary: L.G.(1) |
| CrossFit 20251015 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251015
(Time)
WARM-UP:
200m walk
2 sets:
:20 banded pass-throughs
:20 band pull-aparts
10 push-ups to downward dog
10 alternating elbow-to-instep
10 counterbalance squats
:20 scap pull-ups
10 V-ups or tuck-ups
SKILL/STRENGTH:
Every 2:00 for 10:00:
2 squat snatches
– Use around 70% 1-rep max
WOD MOVEMENT REVIEW:
Knees-to-elbows & Overhead squats
WOD: 21-15-9 reps for time
Rx:
STIMULUS 5:00-10:00
Knees-to-elbows
Overhead squats (135/95)
MODIFICATIONS:
-Knees-to-elbows, modify range of motion or reps
-Overhead squats, modify weight to moderate then movement, e.g., front squats
STIMULUS NOTES:
Time cap 12:00
Fran-like feel
Advanced athletes should go unbroken
Round of 21 in no more than 3 sets of each movement
Rounds of 15 and 9 in no more than 2 sets of each movement
STRETCHING:
2 sets:
:30 pigeon stretch/side
:30 reach, roll, lift
| 0% |  | |  | 0% |
| 1st | 5:36 | Carmille Wed, Oct 15, 2025 | | 2nd | 7:38 | Natalie Wed, Oct 15, 2025 | | 3rd | 7:52 | Cassy Wed, Oct 15, 2025 | | 1st | 5:33 Rx | Joey P Wed, Oct 15, 2025 | | 2nd | 5:34 | Coach J Wed, Oct 15, 2025 | | 3rd | 6:44 | Coach C Wed, Oct 15, 2025 |
| Joey P | 5:33 Rx | | | Coach J | 5:34 | M | | Carmille | 5:36 | M | | Coach C | 6:44 | M | | Natalie | 7:38 | M | | Cassy | 7:52 | M |
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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.
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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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