WOD
 | Sat, Nov 22 2025 |  |
 | Gymversary: Matt(3) |
| Upperbody Strength 20251122 | Other Results | Feast of Flexibility 🦃 |
Upperbody Strength 20251122
(Rounds)
200m walk
-10 alternating samson stretch
-10 front-to-back leg swings
-10 side-to-side leg swings
-10 kang squats
-10 alternating cossack squats
-10 air squats
-10 PVC pass-throughs
-10 PVC around the worlds
-15 front rack pulses
-10 PVC strict press
Empty barbell warm-up:
-5 RDLs
-5 clean pulls
-5 power cleans
-5 front squats
Clean:
-5 sets x 1 rep @ 85-90%
Complimentary Strength (Deadlift):
-3 sets x 5 reps @ 75%
WOD:
10 min AMRAP:
3 Squat Cleans (155/105)
6 Burpees
9 Air Squats
Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Scorpion stretch
| 0% |  | |  | 0% |
| 1st | 6.09 Rx | Coach E Sat, Nov 22, 2025 | | 2nd | 8 | Carmille Sat, Nov 22, 2025 | | 3rd | 7.0 | Amelia Sat, Nov 22, 2025 | | 1st | 8 Rx | Joey P Sat, Nov 22, 2025 | | 2nd | 7.05 Rx | Brandon Sat, Nov 22, 2025 | | 3rd | 5.01 | Aaron D Sat, Nov 22, 2025 |
| Joey P | 8 Rx | | | Brandon | 7.05 Rx | | | Coach E | 6.09 Rx | | | Carmille | 8 | scaled | | Amelia | 7.0 | scaled | | Aaron D | 5.01 | scaled | | Robert | 4.16 | scaled |
|
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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Tracy L 7:31am
Happy Gymversary Matt! Insert titanic gif #comeback 💪
