WOD
 | Mon, Oct 27 2025 |  |
 Coach J
Today's workout is a fast-paced triplet with low rep volume designed to keep you moving for 10 minutes. We're looking at a round a minute to perform weighted lunges, burpees and a rope climb. Think you can't do it? Think again! It's low volume and a short time domain.
Happy Monday. Let's see everyone in class today!
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| CrossFit 20251027 | Upperbody Strength 20251027 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251027
(Rounds)
WARM-UP:
200m walk
6 rounds:
– Athlete’s choice of machine
:30 easy
:10 fast
2 rounds:
20 alternating plank shoulder taps
:20 side plank/side
10 alternating spiderman twists
:15 hanging L-sit hold
:20 Samson stretch/side
WOD MOVEMENT REVIEW & WARM-UP:
Rope climb
1 round:
10 alternating lunges, bodyweight
5 up-downs
8 alternating single-dumbbell lunges, light weight
3 burpees
6 alternating single-dumbbell lunges, workout weight
3 lateral burpees over the dumbbell
WOD: AMRAP x 10mins
Rx:
STIMULUS 7-14+ rounds
5 alternating single-DB lunges (50/35)
3 lateral burpees over the DB
1 rope climb
– Hold the dumbbell any way
MODIFICATIONS:
-DB lunges, modify weight to maintain time stimulus
-Burpees, modify movement, e.g., burpees in place, up-downs over the dumbbell, or burpee + step-overs
-Rope climb, modify height then movement, e.g., rope lowers
STIMULUS NOTES:
7-14+ rounds
Maintain a pace of 1 round/1:00 for as long as possible
Advanced athletes may be able to hold :40-:45 per round
Unbroken lunges throughout
COOL-DOWN & STRETCHING:
Accumulate:
200m bottom-up kettlebell carry
– Switch arms as needed
1:00 couch stretch/side
| 0% |  | |  | 0% |
| 1st | 8.07 Rx | Holly Mon, Oct 27, 2025 | | 2nd | 10.08 | Cassy Mon, Oct 27, 2025 | | 3rd | 10.00 | Chloe Mon, Oct 27, 2025 | | 1st | 11.03 Rx | Brandon Mon, Oct 27, 2025 | | 2nd | 9.07 | Coach C Mon, Oct 27, 2025 | | 3rd | 8.05 | Josh Mon, Oct 27, 2025 |
| Brandon | 11.03 Rx | | | Holly | 8.07 Rx | | | Cassy | 10.08 | M | | Chloe | 10.00 | M | | Coach C | 9.07 | Partial climbs | | Natalie | 9.00 | M | | Josh | 8.05 | M | | Robert | 8.00 | M | | Aaron D | 7.07 | M |
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Upperbody Strength 20251027
(Check In)
200m walk
-10 alternating samson stretch
-10 front-to-back arm swings
-10 side-to-side arm swings
-10 band pull-aparts
-10 scap push-ups
-10 PVC pass-throughs
-10 push-ups
-10 empty bar bench press
Bench Press (week 2/8):
-5 sets x 5 reps @ 70–75%
Arnold Press:
-4 sets x 12 reps
12-Min AMRAP:
8 push press (95/65)
45 sec plate pinch (45/25)
8 kettlebell swings
Stretching:
-:60 pec smash (lacrosse ball)
-:60 triceps wall stretch
-:60 cobra pose
| 0% | | | | 0% |
| Coach C | Yes | | | Amelia | Yes | | | Joe S | Yes | | | Coach J | 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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