WOD
 | Wed, Oct 29 2025 |  |
 Coach B
Today's WOD definitely aligns with our theme this month of mental focus. You'll have some pressing & hip flexor fatigue with push-ups, dips, and handstand push ups along with box jump-overs and air squats. It will definitely be a great workout!
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| CrossFit 20251029 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251029
(Time)
WARM-UP:
200m walk
1 set:
:20 banded pull-aparts
10 box step-up overs
10 push-ups to down dog
10 ring rows
10 air squats
:20 handstand hold
10 air squats
10 ring rows
10 push-ups
10 box jump-overs
:20 banded pull-aparts
WOD MOVEMENT REVIEW & WARM-UP:
Ring Dip & HSPU
WOD: For time
Rx:
STIMULUS 8:00-14:00
40 box jump-overs (24/20)
40 air squats
40 hand-release push-ups
30 box jump-overs (24/20)
30 air squats
30 ring dips
20 box jump-overs (24/20)
20 air squats
20 handstand push-ups
MODIFICATIONS:
-Box jump overs, modify height
-Air squats, modify reps e.g., 20
-Hand-release push-ups, modify movement, e.g., knees
-Ring dips, modify movement e.g., foot-assisted
-HSPU, modify ROM (no more than 45# plate), stink-bugs, or dumbbell presses
-Reduce overall volume as needed
STIMULUS NOTES:
Time cap 16:00
Inspired by the Hero workout, J.T.
Plenty of movement function interference
Complete the ring dips and handstand push-ups each in no more than 6 sets
STRETCHING:
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
| 0% |  | |  | 0% |
| 1st | 9:00 | Kelly Wed, Oct 29, 2025 | | 2nd | 9:19 | Rosie Wed, Oct 29, 2025 | | 3rd | 11:02 | Carmille Wed, Oct 29, 2025 | | 1st | 9:21 | Coach J Wed, Oct 29, 2025 | | 2nd | 11:04 | Coach C Wed, Oct 29, 2025 | | 3rd | 13:56 | Josh Wed, Oct 29, 2025 |
| Kelly | 9:00 | M | | Rosie | 9:19 | M | | Coach J | 9:21 | M | | Carmille | 11:02 | M | | Coach C | 11:04 | M | | Nicole | 11:35 | M | | Arica | 11:44 | M | | Tracy L | 12:24 | M | | Holly | 13:37 | 30/20/10 mods | | Josh | 13:56 | M | | Robert | DNF | Bitten by the box |
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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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