Tuesday October 13, 2026

https://youtu.be/y9Pbvr4ZmIk?si=h6O8xXAPVL77VOCH

Hey we know her!!! We love to see Coach Rana featured in CrossFit's global media, sharing the story of her triumphant victory against breast cancer 🦄✨

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Workout of the Day

OT2.5M x 5

1-2) 4 Tempo Back Squat + 1 Back Squat

3-5) 3 Back Squat

Afterparty...

2 mins max reps at each:

Crossovers

Burpees

Double unders

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9:30am Legends Class

OT2.5M x 5

1-2) 4 Tempo Back Squat + 1 Back Squat

3-5) 3 Back Squat

Afterparty...

2 mins max reps at each:

Ski Erg

Skips

Burpees

Wednesday October 14

OT 2:00 x 5 sets: 3 Bench Press or Strict Press

4 rounds

20 Sec Ring Dips

20 Sec Dip Support

60 Sec Rest

Then...

Tabata Box Jump overs

Thursday October 15

25 Pull ups*

50 Wall Balls (20/14)

20 Pull ups

40 Wall Balls

15 Pull ups

30 Wall Balls

10 Pull ups

20 Wall Balls

5 Pull ups

10 Wall Balls

*CTB if able

Cashout: OTM x 8

5 Banded trunk rotation and hold