WOD
 | Fri, Oct 17 2025 |  |
 Coach J
Happy Friday Everyone!
Today’s workout is a quick one, inspired by the benchmark workout Annie. Descending reps of walking lunges and situps. You should be able to go unbroken most of the way. It'll be a fun one. 🙂
After the workout will spend sine time working on your handstand technique. It's a great way to close out the week. 🙃
Happy Gymversary to Kelly, and we'll see everyone there!
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 | Gymversary: Kelly(1) |
| Barbell Strength 20251018 | CrossFit 20251017 | Holloween challenge 👻 | Whoop giveaway class tracker |
Barbell Strength 20251018
(Check In)
Warm-Up:
200m walk
-10 alternating samson stretch
-10 front-to-back leg swings
-10 side-to-side leg swings
-10 kang squats
-10 alternating cossack squats
-10 air squats
-10 PVC pass-throughs
-10 PVC around the worlds
-15 front rack pulses
-10 PVC strict press
-5 PVC push press
Short Barbell Warm-Up:
-5 muscle cleans
-5 front squats
-5 push presses
-3 power cleans + 1 jerk
Strength 1: Clean Technique (Week 1/8)
-3 sets x 5 reps @ 55–65%
-3 sets x 3 reps @ 65–70%
-2 sets x 2 reps @ 70–75%
Strength 2: Front Squat
-3 sets x 5 reps @ 70%
-2 sets x 3 reps @ 75–80%
Accessory WOD (For Quality):
3 Rounds:
10 Front rack lunges (95/65)
8 Strict pull-ups
10 Kettlebell swings (70/53)
10 Toes-to-bar
Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Lat stretch on rig
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CrossFit 20251017
(Time)
WARM-UP:
200m walk
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (moving right)
20 banded side steps (moving left)
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 arm circles forward
10 arm circles backward
10 unweighted good mornings
10 leg swings/leg
10 lateral leg swings/leg
10 Samson stretch lunges
10 alternating Cossack squats
EMOTM x 6mins:
Min. 1 | :20-:40 plank hold
Min. 2 | :20-:40 bottom-of-squat hold
Min. 3 | :40 row, bike, or ski
WOD MOVEMENT REVIEW & WARM-UP:
Walking lunges & AbMat sit-ups
1 set:
:30 row, bike, or ski (easy)
6 alternating walking lunges
6 sit-ups
:30 rest
:30 row, bike, or ski (moderate)
6 alternating walking lunges
6 sit-ups
:30 rest
:30 row, bike, or ski (fast)
6 alternating walking lunges
6 sit-ups
WOD: 50-40-30-20-10 reps for time
Rx:
STIMULUS 7:00-10:00
Walking lunges
AbMat sit-ups
MODIFICATIONS:
-Walking lunges & AbMat sit-ups, modify reps, e.g., 40-30-20-10 or 30-20-10
STIMULUS NOTES:
7:00-10:00
WOD is inspired by Annie, so aim for unbroken sets of both movements
If unbroken sets are not possible: no more than 3 sets of each movement in rnds of 50 & 40, no more than 2 sets in rnds of 30 & 20, try to go unbroken in rnd of 10
Lunges can be performed out and back, or carry your AbMat & do sit-ups wherever you end up
COOL-DOWN & STRETCHING:
On a 10:00 clock:
Handstand walking drills
2 sets:
:30 cobra stretch
:30 foam
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| 1st | 9:19 Rx | Amelia Fri, Oct 17, 2025 | | 2nd | 10:00 Rx | Cassy Fri, Oct 17, 2025 | | 3rd | 10:38 Rx | Erandi Fri, Oct 17, 2025 | | 1st | 9:59 Rx | Patrick Fri, Oct 17, 2025 | | 2nd | 10:13 Rx | Coach C Fri, Oct 17, 2025 | | 3rd | 11:43 Rx | Josh Fri, Oct 17, 2025 |
| Amelia | 9:19 Rx | | | Patrick | 9:59 Rx | | | Cassy | 10:00 Rx | | | Coach C | 10:13 Rx | | | Erandi | 10:38 Rx | | | Josh | 11:43 Rx | | | Coach B | 7:27 | 40-30-20-10-5 | | Natalie | 8:47 | 40-30-20-10 | | Nick | 8:50 | 40-30-20-10 | | Robert | 9:22 | 40-30-20-10 |
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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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Coach B 11:07am
Happy Gymversary Kelly!!! I love being your Coach! 💪🏻
