WOD
 | Tue, Oct 21 2025 |  |
 Coach B
Today, we have higher-skill gymnastics performed with an elevated heart rate. You'll be running then getting upside down with handstand walks or a variation of. I'll have a good handstand walk warm-up for you today and you'll have time to work on handstand walks as well.
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| CrossFit 20251021 | Gymnastics Class 2025 1021 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251021
(Time)
WARM-UP:
3 sets:
20 mountain climbers
20 alternating plank shoulder taps
20 jumping jacks
5 push-ups
200m jog
WOD MOVEMENT REVIEW & WARM-UP:
Pike shoulder taps
Handstand kick-ups
Handstand shoulder taps
Walk-to-wall drill
On a 5:00 clock:
Handstand walk practice
WOD: 5 rounds for time
Rx:
STIMULUS 10:00-15:00; faster for advanced athletes
400m run
Handstand walk (50 ft)
– Handstand walk 25 ft out and 25 ft back
MODIFICATIONS:
-Run, modify distance to complete in 2:00 or less
-Handstand walk, modify distance first then movement, e.g., 10 pike walk with feet on a box, moving right then moving left or bear crawl
STIMULUS NOTES:
Time cap 17:00
Higher-skill gymnastics performed with an elevated heart rate
Run efforts in 2:00 or less
Handstand walk in 1:00 or less
COOLDOWN & STRETCHING:
3 sets:
20 GHD sit-ups
:30 GHD Superman hold
1:00 banded shoulder stretch/arm
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| 1st | 12:02 | Tracy L Tue, Oct 21, 2025 | | 2nd | 14:11 | Natalie Tue, Oct 21, 2025 | | 3rd | 15:23 | Donna Tue, Oct 21, 2025 | | 1st | 12:50 | Coach J Tue, Oct 21, 2025 | | 2nd | 14:38 | Nick Tue, Oct 21, 2025
Robert Tue, Oct 21, 2025 | | 3rd | 17:30 | Edouard Tue, Oct 21, 2025 |
| Tracy L | 12:02 | M | | Coach J | 12:50 | M | | Natalie | 14:11 | M | | Robert | 14:38 | Box pike walk | | Nick | 14:38 | Box pike walk | | Donna | 15:23 | 300m Jog / 25' HSW | | Edouard | 17:30 | M |
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Gymnastics Class 2025 1021
(Check In)
Warmup: 200m walk
6 minute EMOM:
a) 10 Qturns from box
b) 3 wall walk + cartwheel
3 sets:
-4 meter bent leg inchworm
6 minute EMOM:
a) 7 donkey kick to wall (pause at top)
b) 40sec free split handstand practice
8 minute EMOM:
a) 3-5 split wall walks
b) 8 box kickstands
3 sets:
- 15 box pushups
- max 30sec 3/4 handstand hold on wall
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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.
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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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