WOD
 | Tue, Oct 28 2025 |  |
 Coach B
It's another Heavy Day at CFA with unbroken sets of touch-and-go power cleans - everyone's favorite type of clean! You're going to start with a challenging load for your set of 10 and build across all 5 sets; your final set of 2 should be your heaviest lift of the day. 💪🏻
Happy Birthday Coach Emily!!! 🎂🎉
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 | Happy Birthday: Coach E |
| CrossFit 20251028 | Gymnastics 20240403 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251028
(Weight)
WARM-UP:
200m walk
2 sets:
:20 jumping jacks
:20 bear crawl
:20 mountain climbers
10 leg swings /leg (forward and back)
10 banded monster walk steps, forward
10 banded monster walk steps, backward
WOD MOVEMENT REVIEW & WARM-UP:
Power clean
5 sets:
1 clean-grip deadlift
1 clean pull
1 hang power clean
1 below-the-knee power clean
HEAVY DAY! WOD: 10-8-6-4-2
Power clean
– Each set must be unbroken
– Rest at least 3:00 between sets
MODIFICATIONS:
-Modify weight as needed to maintain unbroken sets with sound mechanics; if needed may take clean from hang
STIMULUS NOTES:
Touch-and-go sets
Start moderate and build in load each set
Advanced athletes should consider 60-70% for the set of 10 reps
STRETCHING:
1:00 hamstring stretch/leg
1:00 lat stretch/side
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| 1st | 115 Rx | Tracy L Tue, Oct 28, 2025 | | 2nd | 100 Rx | Erandi Tue, Oct 28, 2025 | | 3rd | 95 Rx | Julie A Tue, Oct 28, 2025 | | 1st | 255 Rx | Joey P Tue, Oct 28, 2025 | | 2nd | 175 Rx | Nick Tue, Oct 28, 2025 | | 3rd | 165 Rx | Coach J Tue, Oct 28, 2025 |
| Joey P | 255 Rx | | | Nick | 175 Rx | | | Coach J | 165 Rx | | | Edouard | 155 Rx | | | Tracy L | 115 Rx | | | Erandi | 100 Rx | | | Julie A | 95 Rx | | | Holly | 70 Rx | | | Carmille | 70 Rx | | | Brittany | 30 Rx | | | Amelia | 100 | X1 |
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Gymnastics 20240403
(Check In)
Warmup
- 60 sec Hand Plank Circles
- 15-20 Wall Facing HS Shoulder Shrugs
- 30 sec 45 degree Scorpion Stretch /side
- 15 Banded Cross-Pull Scap Retractions
Core Starter: 2 rounds
- 10 Hand Plank Arm Scratchers /arm
- 10 Elbow Plank Oblique Crunches
- 30 Hollow Body Flutter Kicks
- 30 Small Tuck Rocks (fast)
- 1 min Upward Dog w/ side-2-side twist
Handstands
- wrist stretches
EMOTM x 6 mins
- 6-10 Donkey Kicks to Wall
- 20 Sec HS Kickup Hold
then 60 sec max Frogstand hold
C2B Pullup Strength Builder
2 rounds each
- 15 C2B Assisted Pullups
- 20 C2B Elbow Drivers
then
2 rounds each
- 15 C2B Assisted Pullups
- 30 sec C2B Diagonal Hold
Strength Super Set
Every 30 sec x 6 mins
- 3-5 Elevated knee/foot HSPU
- 10 sec Ring Support Hold
Stretch: banded Shoulder Retraction
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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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Tracy L 12:40pm
Happy Birthday Em!!
