WOD
 | Sat, Oct 25 2025 |  |
| Barbell Strength 20251025 | Muscle up class 2025 0927 | Holloween challenge 👻 | Whoop giveaway class tracker |
Barbell Strength 20251025
(Time)
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
Empty barbell warm-up:
-5 RDLs
-5 clean pulls
-5 front squats
-5 power cleans
Clean:
-3 sets x 3 reps @ 70%
-3 sets x 2 reps @ 75%
Complimentary Strength (Front Squat):
-5 sets x 3 reps @ 75%
WOD:
For Time:
21-15-9
Hang Power Clean (115/75)
Burpee Over Bar
Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Seated Forward Fold
| 0% |  | |  | 0% |
| 1st | 6:21 Rx | Coach E Sat, Oct 25, 2025 | | 2nd | 6:46 | Tracy L Sat, Oct 25, 2025 | | 3rd | 6:51 | Emi Sat, Oct 25, 2025 | | 1st | 4:46 Rx | Joey P Sat, Oct 25, 2025 | | 2nd | 7:19 | Phil Sat, Oct 25, 2025 |
| Joey P | 4:46 Rx | | | Coach E | 6:21 Rx | | | Tracy L | 6:46 | scaled | | Emi | 6:51 | scaled | | Phil | 7:19 | scaled | | Coach B | 7:46 | scaled | | Joe K | DNS | scaled |
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Muscle up class 2025 0927
(Check In)
Warmup:
-10 kip swings
-5 explosive pull-ups
Strength:
-6x2 explosive chest-to-bar pull-ups (try to get belly button high)
-4x6 eccentric bar MU negatives (lower slow through transition)
-3x8 strict bar dips
Accessory:
3x15 scap retractions on bar
Warmup:
-5 false grip hangs (15s)
-5 strict ring dips
Skill:
-4x3 transition drills with band (keep rings tight to chest)
-5x5 low ring turnovers from seated position
Accessory:
-2x10 ring push-ups
| 0% | | | | 0% |
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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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