WOD
 | Sun, Nov 2 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20251102 | Pullup Program 20211005 | Feast of Flexibility 🦃 |
CrossFit 20251102(Rounds) Welcome to November! This month, we’ll focus on pressing. Expect to see workouts that include the many ways we can press in a workout. WARM-UP: 200m walk On a 6:00 clock: Partner A: Rows to 100m For every meter Partner A rows under or over 100m, they must perform 1x that many reps of a sit-up + an air squat Partner B: As soon as Partner A gets off the rower, Partner B starts on their own 100m row – The team that completes the most 100-meter intervals wins WOD MOVEMENT REVIEW & WARM-UP: Front squat 3 sets: 1 squat clean 3 front squats – Build up to working weight WOD: AMRAP x 20mins Rx: STIMULUS 3-6+ rounds 500/400-m row 30 AbMat sit-ups 10 front squats (185/125) MODIFICATIONS: -Row, modify distance to complete in 2:15 or faster -Sit-ups, modify reps to complete in 1:30 or faster -Front squats, modify weight to moderate-to-heavy and to complete in 1-2 sets STIMULUS NOTES: 3-6+ rounds Row in 2:15 or faster Sit-ups in 1:30 or faster Moderate-to-heavy loading; squats in 1-2 sets COOL-DOWN & STRETCHING: Every 2:00 for 5 sets: 2 tempo front squats – :03 down, :02 second hold, :01 up – Focus on technique over loading 2 sets: :30 cobra stretch :30 foam roll quads
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