WOD
 | Fri, Oct 24 2025 |  |
 Coach J
Closing out the week with another HEAVY DAY !!!
Push Press + Push Jerks are on the agenda.
Come in and get your 💪
Happy Friday All
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| CrossFit 20251024 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251024
(Weight)
WARM-UP:
200m walk
AMRAP x 5mins:
:30 machine of choice or shuttle runs
5 inchworm + push-ups
5 air squats
5 up-downs
WOD MOVEMENT REVIEW & WARM-UP:
Push presses & Push jerk
3 sets:
2 push presses + 1 push jerk
– Build to starting workout load.
– Take the bar from the rack
HEAVY DAY! WOD: 7 sets for load:
2 push presses
1 push jerk
– Advanced athletes should attempt to perform straight sets at around 80-90% of 1-rep max
– Rest 3:00 between lifts
– Take the barbell from the rack
MODIFICATIONS:
Reduce the barbell load as needed so athletes maintain the safety and integrity of the movements
STIMULUS NOTES:
Heavy sets relative to each athlete's capacity
Increase the load across as many of the seven sets as possible
STRETCHING:
2 sets:
20 banded pull-aparts
15 double-dumbbell bent-over rows
10 ring rows
1 set:
:45 lacrosse ball shoulder mash/side
1:00 tabletop stretch
| 0% |  | |  | 0% |
| 1st | 105 Rx | Coach B Fri, Oct 24, 2025 | | 2nd | 97 Rx | Amelia Fri, Oct 24, 2025 | | 3rd | 90 Rx | Cassy Fri, Oct 24, 2025 | | 1st | 165 Rx | Josh Fri, Oct 24, 2025 | | 2nd | 125 Rx | Joe K Fri, Oct 24, 2025 | | 3rd | 105 Rx | Robert Fri, Oct 24, 2025 |
| Josh | 165 Rx | | | Joe K | 125 Rx | | | Robert | 105 Rx | | | Coach B | 105 Rx | | | Amelia | 97 Rx | | | Cassy | 90 Rx | | | Patrick | 85 Rx | |
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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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