WOD
 | Thu, Oct 23 2025 |  |
 Coach J
Happy Birthday Coach B 🥳
Enjoy your day off while we're working out 😰
Coach B
Thank you!!! 🥰
|
 | Happy Birthday: Coach B |
| CrossFit 20251023 | Squat Class 2025 1023 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251023
(Time)
WARM-UP:
200m walk
:30 arm swings across
:30 arm swings overhead
:30 torso twists
:30 alternating hamstring scoops
:30 high knees
:30 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
SKILL/STRENGTH: EMOTM x 5mins:
5 hang power snatches
– Increase the loading across as many sets as possible
WOD: For time
Rx:
STIMULUS 7:00-12:00
15 ring muscle-ups
30 hang power snatches (75/115 lb)
60 bar-facing burpees
MODIFICATIONS:
-Ring muscle-ups, modify reps first then movement, e.g., jumping muscle-ups or low-ring muscle-up transitions
-Hang power snatches, modify weight first to complete in 3:00 or less
-Bar-facing burpees, modify reps first to complete in 6:00 or less then movement, e.g., up-downs, or burpees in place
STIMULUS NOTES:
Time cap 14:00
Three-movement chipper with a gut check at the end
Aligns with the October monthly focus on mindset
Muscle-ups in 3:00 or less
Hang power snatches in 3:00 or less
Bar-facing burpees in 6:00 or less
STRETCHING:
200m cool-down walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side
| 0% |  | |  | 0% |
| 1st | 10:08 | Coach E Thu, Oct 23, 2025 | | 2nd | 11:21 | Carmille Thu, Oct 23, 2025 | | 1st | 11:56 | Kyle Thu, Oct 23, 2025 | | 2nd | 12:00 | Coach J Thu, Oct 23, 2025 | | 3rd | 12:38 | Nick Thu, Oct 23, 2025 |
| Coach E | 10:08 | Low ring muscle ups; 65# | | Carmille | 11:21 | M | | Kyle | 11:56 | M | | Coach J | 12:00 | 6, 30, 48 | | Nick | 12:38 | M | | Phil | 13:41 | M | | Edouard | 15:01 | M |
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Squat Class 2025 1023
(Check In)
Warmup: 200m walk
2 rounds:
10cal bike
10 squat to stand
10 alternating Cossack squats
10 Samson reverse lunges
10 banded pull aparts
Mobility:
30sec frog stretch
30sec thread the needle
30sec deep squat
30sec front rack stretch with band
Strength: front squats
5x3 @ 80%
Rest 2-3 minutes between sets
Cool Down: 2 rounds
- 8 goblet squats with 2sec pause
- 10 banded glute bridges
- :30 wall sit with plate hold
Recovery:
-1 to 2 minute feet elevated diaphragm breathing
| 0% | | | | 0% |
| Coach J | Yes | | | Coach E | Yes | | | Nick | Yes | | | Joe S | Yes | | | Emi | Yes | | | L.G. | Yes | | | Coach A | Yes | |
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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 9:11pm
