Complete Fitness and Performance

10/07/2026

Wednesday

Strength

HEAVY
Every 1:15 for 8:45 do:
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load

VOLUME
Every 1:15 for 8:45 do:
2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Jerks, pick load

10/06/2026

Tuesday

WOD

Heavy
5 rounds for quality of:
10-8-6-4-2 Trap Bar Deadlifts, pick load
5 Power Step Box Jumps
100 Single Unders

Volume
8-8-8-8-8 Trap Bar Deadlifts, pick load
5 Power Step Box Jumps
100 Single Unders

10/05/2026

Three workouts. A little friendly competition. Plenty to be proud of. 👊

Our October 3 Benchmark Day put strength, stamina, conditioning, and skill to the test. Swipe through for the workout leaders and overall top three! 🏆

Thanks to everyone who showed up, pushed themselves, and cheered each other on. These scores give us a starting point—and something to chase next time.

Which workout challenged you the most: 1, 2, or 3? 👇

10/05/2026

10/05/2026

Monday

WOD

5 rounds for quality of:

Heavy
10-8-6-4-2 Strict Press, pick load
15/10 Row Calories
Pull-up

Volume
10-10-10-10-10 Strict Press, pick load
15/10 Row Calories, pick load
Strict Pull-up

10/02/2026

October at COMPLETE | Benchmark Day, Habits Challenge + More - https://mailchi.mp/crossfitcomplete/oct2026

10/02/2026

Friday

REST / RECOVER / CHECK-IN DAY

10/01/2026

🎥 Coaches Mic'd Up Pt. 2! Come join Coach Gabby, Chase, Carl, and Nick as they coach from our earliest class at 5am to our latest class at 7pm! 😎

10/01/2026

Thursday

WOD

All Levels

Every 5 mins for 25 mins do:
Sandbag Carry, pick load, 100 ft
Farmers Carry, pick load, 100 ft
Sled Drag, pick load, 100 ft

09/30/2026

Wednesday

WOD

30-20-10 reps, for time of:

RX

Goblet Squat, 70/53 lbs
Push-up
Ski Erg Calorie

Level 2

Goblet Squat, 53/35 lbs
Scaled Push Up
Ski Erg Calorie

Level 3

Goblet Squat, 35/26 lbs
Elevated Push-up
Ski Erg Calorie