Tuesday 10.20.26

Workout of the Day

Complete the following work for time, breaking up and moving between the elements as desired:
1 Mile Run
15 Rope Climbs (15ft)
45 Burpees
75 Wall Ball Shots (20#,10ft / 14#,9ft)

Time Cap: 30 Min

Notes
Today’s workout is a choose-your-own-adventure vibe.

The work can be divided however you want, keeping in mind you’ll be sharing ropes with other athletes in class.

Choose challenging scaling options that allow you to trudge through.

Run:
2/3 Mile (2 laps)
1/2 mile (1 lap + 4th Ave and back)

Rope:
10 Climbs (15ft)
10 Partial Height Climbs
30 Rig Pull-Ups with Rope Footwork
15 Supine to stand to supine climbs

Burpees:
30 Burpees
15 Burpees + 30 No-Push-Up Burpees
45 No-Push-Up Burpees

WB:
75 reps, Scale height, weight of ball, or both
50 reps, Scale height, weight of ball, or both

Programming Template: Week 3/8

How your feet should look when climbing a rope. Trust this person, they won the CrossFit Games

117 CFSBKers are IN for Fight Gone Bad 2026

WOW! What a turnout for our Halloween edition of Fight Gone Bad. All team emails have been sent out. But here’s a reminder of what you need to do asap:

1. If you haven’t already, pick a team name (then start planning costumes!)

2. The event will run from around 9:30am-1:15pm. Lmk if your team has a time preference. NO PROMISES.

3. If you have on themed music you’d like to play during your heat, send me no more than four songs.

4. Fundraise! Share this link with anyone you can and they can donate in your name. You can even donate to yourself or teammates!

Everything else you need to know about the workout, schedule and to see who has donated to you can be found on the

Workout of the Day

117 CFSBKers are IN for Fight Gone Bad 2026

Fight Gone Bad 2026 page.

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