WOD
 | Wed, Oct 22 2025 |  |
 Coach B
Today’s workout is all about sprints on the rower! 250m for men and 200m for women, expecting to finish no later than 1:15 per set as we're expecting you to row sprints at 90-95%+ of your intensity. Don't fret though, you'll get a 1:00 rest between sets. 🚣♀️
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| CrossFit 20251022 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251022
(Time)
WARM-UP:
200m walk
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow-stance air squats (keep heels down)
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure-four stretch
:30 air squats
10 inchworms + 1 push-up/rep
10 alternating Cossack squats
:30 jumping lunges
:30 air squats
WOD MOVEMENT REVIEW & WARM-UP:
Rowing
WOD: 10 sets each for time
Rx:
STIMULUS each set in 1:15 or less
250/200-m row
– Rest 1:00 between sets
– Score the slowest set
MODIFICATIONS:
-Row, modify distance, e.g., 200/150 or 150/100
STIMULUS NOTES:
Each set in 1:15 or less
Rowing sprints at 90-95%+ relative intensity
Rest 1:00 between sets
COOL-DOWN & STRETCHING:
3 sets:
10 Bulgarian split squats/leg
– Use dumbbells to add load as desired
1 set:
1:00 alternating scorpion stretch
1:00 seated straddle stretch (feet wide)
| 0% |  | |  | 0% |
| 1st | :52 Rx | Cassy Wed, Oct 22, 2025
Holly Wed, Oct 22, 2025 | | 2nd | :58 Rx | Chloe Wed, Oct 22, 2025 | | 3rd | 1:00 Rx | Carmille Wed, Oct 22, 2025 | | 1st | :47 Rx | Joey P Wed, Oct 22, 2025 | | 2nd | :54 Rx | Josh Wed, Oct 22, 2025 | | 3rd | :59 Rx | Aaron D Wed, Oct 22, 2025 |
| Joey P | :47 Rx | | | Holly | 0:52 Rx | | | Cassy | :52 Rx | | | Josh | :54 Rx | | | Chloe | :58 Rx | | | Aaron D | :59 Rx | | | Carmille | 1:00 Rx | | | Joe S | 1:00 Rx | | | Coach J | :57 | Technical difficulties |
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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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