Workout of the Day
STRENGTH
Every 3 min x 5 Sets:
*Strict Pull-Ups, Chest to Bar Pull-Ups, or Ring Muscle-Ups
Notes
Choose one movement and method to accumulate reps today.
Here are some suggestions, listed here from more advanced to more foundational:
A. Bodyweight, Max reps (1-2 RIR)
B. Accumulate Singles or Cluster sets in 90 sec
C. Accumulate 3-4 Negatives in 90 sec
D. Toe or Pike Assist, Max reps (1-2 RIR)
In your chosen movement, if you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform A.
< 5 unbroken reps: perform B.
0 body weight reps: perform C or D
It’s also okay to do a combination of movements, depending on what you find is helping you make progress. For example: 2 sets of very slow negatives and then 3 sets of 8-10 pike assisted reps to get more volume of work in on the session.
METCON
10-20-30-20-10 Reps For Time of:
Abmat Sit-Ups
KB Swings 24/16kg
Alternating Reverse Lunges (total)
Notes
Intent: 8-12 min
KB Swings: Prescribed movement is russian swing. Scale up to an overhead swing today if you prefer!
Lunges: Prescribed movement is bodyweight, but if you are well-rested today, scale up by holding your KB goblet style. Lunge reps are total. The first round is 10 alternating, 5 each side.
CrossFit Group Class Programming Template (WK7/8)
Details for Jess Fox’s Celebration of Life and Death
We’re sharing some information from Chris Fox via Jess’ Substack regarding her Celebration of Life and Death on 10/11. Some pertinent details are below as well as the link to the full info document at the bottom. If you can’t make it out to Dayton and want to support the event, consider making a contribution below to the Go Fund Me that was set up to help offset some of the costs related to the Ohio event. The gym, with Chris will be doing a gathering mid November here in Brooklyn, more details on that to follow.
Date: Saturday, October 11th, 2025 (Jess’s 47th birthday)
Time: 1pm – 5pm with brief program at 3pm
Location: Mudlick Tap House
135 E 2nd St, Dayton, OH 45402
All are welcome to come and go as they wish. If you’re unsure whether it’s “okay” to attend, if you can, please do. Whether for a few short minutes or the entire event, please come.
There’ll be a short program (readings and eulogies) at 3pm.
There’s plenty of parking at and near the venue. It is also within walking distance from nearby hotels (more details on hotels below).
The venue has two floors. Food will be served on the first floor (looks like we’ll have tacos and ice cream, as she herself has requested 😋), and there’s a bar on each floor..
There will be a “quiet space” upstairs with an altar and an invitation to participate in a small ritual, if you wish. The ritual is DIY (you can partake at any point), and encourages us to remember Jess in a way that honors both the ways she chose to live her life, and the ways she chose to enter her death. All are free to enter this quiet space at any time as you wish.
Parents of small children are asked to please maintain awareness of them.
Supporting the Celebration
Many of you have asked how to help, whether or not you can attend. We have set up a GoFundMe with a goal of raising $15k to cover the costs of the memorial. Contributing here is one way to support the gathering and help bring her people together to celebrate Jess in the way she lived: warm, welcoming, and full of love. If contributions exceed what is needed for the celebration, remaining funds will be donated to organizations that reflect the values and causes Jess cared about. Thank you in advance for helping make this celebration possible.
Sharing Photos of Jess Over the Years
We are hoping to have a slide show of photos of Jess with loved ones from all parts of her wonderful life. Please take a moment to upload a few photos so we can enjoy them together during her celebration of life. Please upload as soon as possible and ideally no later than Friday, 10/3.
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