WOD
 | Mon, Nov 10 2025 |  |
 Coach J
Today’s workout is a fast-paced effort of burpees and rowing that everyone should wrap in well under 10 minutes. The burpees align with our monthly 'pressing' focus, as well as everyone's lifelong health goal of high cardiovascular fitness. 😉
After the workout, we'll have some general conditioning accessory work. Plan to perform this at a moderate pace, prioritizing high-quality movement over load or speed as we prepare for a longer partner workout tomorrow. 😁
Congratulations to Bob for achieving 100 classes today!!! 💪
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| CrossFit 20251110 | Upperbody Strength 20251110 | Feast of Flexibility 🦃 |
CrossFit 20251110
(Time)
WARM-UP:
200m walk
1:00 easy row
:30 moderate row
:10 harder row
10 alternating scorpion stretches
10 air squats
:10 hollow hold
1:00 easy row
:30 moderate row
:10 harder row
5 push-ups to down dog from the knees
10 air squats
10 hollow rocks
1:00 easy row
:20 moderate row
:10 hardest row
5 push-ups to down dog
10 air squats
:30 plank hold
WOD MOVEMENT REVIEW & WARM-UP:
Burpees
3 up-down negatives
3 burpee negatives
3 double-knee tucks in plank
3 top-half burpees
WOD: For time
Rx:
STIMULUS 5:00-10:00
30 burpees
600m row
30 burpees
MODIFICATIONS:
-Burpees, modify reps first then movement, e.g., up-downs
-Row, modify distance to complete in 3:00 or less
STIMULUS NOTES:
5:00-10:00
Advanced athletes push for sub-5:00
Fast-paced effort
COOL-DOWN & STRETCHING:
4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
– Challenging loads for rounds 3 and 4
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
| 0% |  | |  | 0% |
| 1st | 8:09 Rx | Cassy Mon, Nov 10, 2025 | | 2nd | 8:24 Rx | Tracy L Mon, Nov 10, 2025 | | 3rd | 8:46 Rx | Chloe Mon, Nov 10, 2025 | | 1st | 5:58 Rx | Brandon Mon, Nov 10, 2025 | | 2nd | 7:41 Rx | Coach C Mon, Nov 10, 2025 | | 3rd | 8:37 Rx | Aaron D Mon, Nov 10, 2025 |
| Brandon | 5:58 Rx | | | Coach C | 7:41 Rx | | | Cassy | 8:09 Rx | | | Tracy L | 8:24 Rx | | | Aaron D | 8:37 Rx | | | Chloe | 8:46 Rx | | | Arica | 9:13 Rx | |
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Upperbody Strength 20251110
(Rounds)
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 4/8):
-2 sets x 3 reps @ 75%
-3 sets x 3 reps @ 85–90%
Skull Crushers:
-4 sets x 10 reps
8-Min AMRAP:
8 dumbbell push press
10 hand-release push-ups
10 banded tricep press down
Stretching:
-:60 pec doorway stretch
-:60 seated forward fold
-:60 thread the needle
| 0% | | | | 0% |
| 1st | 4 Rx | Amelia Mon, Nov 10, 2025 | | 2nd | 4 | Erandi Mon, Nov 10, 2025 | | 1st | 4.19 Rx | Coach J Mon, Nov 10, 2025 | | 2nd | 4.08 Rx | Joe S Mon, Nov 10, 2025 | | 3rd | 3.04 Rx | Robert Mon, Nov 10, 2025 |
| Coach J | 4.19 Rx | 20 | | Joe S | 4.08 Rx | 35 | | Amelia | 4 Rx | 25 | | Robert | 3.04 Rx | 35 | | Phil | 4 | 20 | | Erandi | 4 | 20 | | Holly | Yes | 4.08 rounds / 20# | | Joe K | Yes | 4 rounds / 30# |
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Feast of Flexibility 🦃
Nov 1, 2025 - Nov 30, 2025 (30 Days) 
Happy November Athletes! This month we are focusing on gratitude, movement and fun - all “thankfully simple.”
Your challenge this month is to do 10 minutes of stretching everyday. This can be all at once or accumulated throughout the day.
Focus on whatever areas you like or if there’s time after class we can do a GoWOD together.
Have fun this month! 💪🏽
| 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 | | 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 | | Nicole | 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 | | Coach E | 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 | | Coach J | 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 | | 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 | | Cassy | 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 | | Erandi | 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 | | 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 |
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