WOD
 | Tue, Nov 25 2025 |  |
 Coach J
Today’s workout is a challenging couplet designed to tax your shoulders and posterior chain. It's a combination of high volume KB Swings and high complexity deficit Handstand Pushups, all set within a reverse ladder rep scheme.🙃
Confused? Come in and we'll clear it all up for you! 😊
Also, take note: The 12 WODs of Christmas will be kicking off Dec 8 and our Holiday Party is Dec 12.
Happy Holidays Y'all!!! 🌲
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| CrossFit 20251125 | Gymnastics Class 2025 1125 | Feast of Flexibility 🦃 |
CrossFit 20251125
(Time)
WARM-UP:
200m walk
8 sets:
:25 slow
:05 hard
– Bike, row, or ski
3 sets:
:20 bar hang
10 unweighted good mornings
:20 bar hang
10 kettlebell goblet hold good mornings
:20 bar hang
10 good morning jumps
SKILL/STRENGTH: EMOTM x 6mins:
Min 1: Single-arm KB suitcase carry, right arm (100 ft)
Min 2: Single-arm KB suitcase carry, left arm (100 ft)
WOD: For time
Rx:
STIMULUS 10:00-14:00
30-20-10-20-30
KB swings (53/35)
15-10-5-10-15
Deficit handstand push-ups
– Hands on 45/25 plates
MODIFICATIONS:
-KB swings, modify reps, weight, & movement, e.g., Russian
-HSPUs, modify reps first then movement, e.g., reduce ROM (45# plate + AbMat), box, stink bugs, dumbbell shoulder presses
STIMULUS NOTES:
10:00-14:00
Unbroken kettlebell swings throughout
Deficit handstand push-ups in 1-3 sets throughout
STRETCHING:
2 sets:
1:00 foam roll upper back
10 banded pull-aparts
| 0% |  | |  | 0% |
| 1st | 7:44 | Kelly Tue, Nov 25, 2025 | | 2nd | 8:09 | Carmille Tue, Nov 25, 2025 | | 3rd | 9:00 | Rosie Tue, Nov 25, 2025 | | 1st | 9:40 | Nick Tue, Nov 25, 2025 | | 2nd | 10:20 | Edouard Tue, Nov 25, 2025 | | 3rd | 11:32 | Robert Tue, Nov 25, 2025 |
| Kelly | 7:44 | M | | Carmille | 8:09 | M | | Rosie | 9:00 | M | | Holly | 9:32 | Decreased rom hspu | | Nick | 9:40 | Stinky bug | | Natalie | 9:55 | M | | Edouard | 10:20 | M | | Kathleen | 10:20 | M | | Coach E | 11:20 | 5,4,3,4,5 HSPUs | | Tracy L | 11:22 | 35#, M | | Robert | 11:32 | M | | Erandi | 11:35 | 35#, M | | Brandon | 12:00 | 5,4,3,4,5 deficit HSPU | | Amelia | 12:22 | 26#, elevated HSPU |
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Gymnastics Class 2025 1125
(Reps)
Warmup: 200m walk
6 minutes practicing cartwheel out from wall
12 CF inchworms
EMOMx6
a) 6 b2w donkey kicks
b) 6 soft split HS to wall
c) free split handstand
EMOMx9
a) 40 seconds freestanding hs march
b) 10 HS in outs on box
c) 10 thigh taps on box
2 minute test:
Max reps wall walks
Core: 3 rounds
-12 deadbugs
-20 sec hollow body
- 20 sec side plank per side
- 30 sec of slow mountain climbers
| 0% | | | | 0% |
| 1st | 8 Rx | Coach E Tue, Nov 25, 2025 | | 1st | 8 Rx | Coach J Tue, Nov 25, 2025 | | 2nd | 4 | Brice Tue, Nov 25, 2025 |
| Coach E | 8 Rx | | | Coach J | 8 Rx | | | Brice | 4 | scaled |
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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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