,{"id":3798,"date":"2024-10-25T16:00:00","date_gmt":"2024-10-25T23:00:00","guid":{"rendered":"https:\/\/crossfitsr.com\/archives\/3798"},"modified":"2024-10-25T16:00:00","modified_gmt":"2024-10-25T23:00:00","slug":"crossfit-wod-october-26-2024","status":"publish","type":"post","link":"https:\/\/crossfitsr.com\/archives\/3798","title":{"rendered":"CrossFit WOD, October 26, 2024"},"content":{"rendered":"<div class=\"soswodify_wod_wrapper\">\n<div class=\"soswodify_wod_header\">CrossFit &#8211; Sat, Oct 26<\/div>\n<div class=\"soswodify_wod_comment\"><\/div>\n<div class=\"soswodify_announcements\">Halloween LAST CLASS is 4:30pm<br \/>\u00a0 Veteran&#039;s Day hours<br \/>Fri 11\/8 LAST CLASS 4:30pm<br \/>11\/9 9am &amp; 10 am Advanced Reservations<br \/>11\/10 1 class 9:30am Reservations<br \/>Veteran&#039;s Day 11\/11 7am &amp; 8:30am ReservationsSaturday 10\/26 &#8211; CFSR&#039;s Sweet 16 Anniversary &#8211; come to any class 8, 9 or 10am &#8211; workout\u00a0 and stay for food &amp; drinks!<br \/>All are welcome!Veteran&#039;s Weekend Hours:<br \/>11\/8 last class 4:30pm<br \/>11\/9 9am CF 10am Adv &#8211; reservations<br \/>11\/10 9:30am &#8211; reservations<br \/>11\/11 7am &amp; 8:30am &#8211; reservations<\/div>\n<p><span class=\"soswodify_ListRecords\"><\/p>\n<div class=\"sos_wodify_section_warm-up\"><!-- WOD Component ID 98915215--><\/p>\n<div class=\"soswodify_section_title\">Warm-up<\/div>\n<div class=\"soswodify_section_comment\">\n<p>400 M Run<\/p>\n<p>10 Leg Swings<\/p>\n<p>THEN<\/p>\n<p>2x<\/p>\n<p>5 squat<\/p>\n<p>5 jumping squat<\/p>\n<p>5 burpees<\/p>\n<p>2 inch worms<\/p>\n<p>**2nd time thru is a race!<\/p>\n<p>THEN<\/p>\n<p>2 Rounds<\/p>\n<p>5 reps each exercise &#8211; set up the class flow, include pause after 5th exercise<\/p>\n<\/div>\n<div class=\"soswodify_component_show_wrapper\">\n<div class=\"soswodify_component_name\">Fight Gone Bad (3 Rounds for reps)<\/div>\n<div class=\"soswodify_component_wrapper\">3 Rounds For Total Reps in 17 minutes.<br \/>\n1 minute Wall Ball Shots (20\/14 lb)<br \/>\n1 minute Sumo Deadlift High-Pulls (75\/55 lb)<br \/>\n1 minute Box Jumps (20 in)<br \/>\n1 minute Push Press (75\/55 lb)<br \/>\n1 minute Row (calories)<br \/>\n1 minute Rest.<\/div>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/p>\n<div class=\"sos_wodify_section_cooldown\"><!-- WOD Component ID 98915217--><\/p>\n<div class=\"soswodify_section_title\">Cooldown<\/div>\n<div class=\"soswodify_section_comment\">\n<p>prone shoulder<\/p>\n<p>pigeon<\/p>\n<p>3 pos scorpion<\/p>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit &#8211; Sat, Oct 26 Halloween LAST CLASS is 4:30pm\u00a0 Veteran&#039;s Day hoursFri 11\/8 LAST CLASS 4:30pm11\/9 9am &amp; 10 am Advanced Reservations11\/10 1 class [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3798"}],"collection":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/comments?post=3798"}],"version-history":[{"count":0,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3798\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/media?parent=3798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/categories?post=3798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/tags?post=3798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}