WOD

Wed, Jan 7

Coach J

Continuing with our monthly OPEN focus, today's workout will help build cardio capacity. It is a simple, long-duration couplet of running and air squats. Expect leg interference after each round of squats though!

Aim to finish the runs in 5 minutes or less. This is a good opportunity to go Rx if you can complete an entire round in 8 minutes or less.

Afterward we'll continue hitting the core with some accessory work.

Good weather is on tap, so we'll see everyone there!!!

Coach J

Committed Club Tracking as of 1/7-2pm

- On track for January (4+ classes): Bob, Brice, Derrick, Emily, Jeff, Jose, Kelly
- Close behind (3 classes): Brandon, Carmille, Chase, Edouard, Natalie, Nicole, Rosie, Tracy, Victor
- Pick it up, it's not too late (1-2 classes): Aaron, Amelia, Brittney, Brooke, Cassy, Chloe, Brooke, Edie, Erandi, Holly, Jagger, Joe S, Joey P, Kat, LG, Nick, Phil

Coach B

I’ll be there Friday!!!

Welcome: Cayman

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (4 days ago)

CrossFit 20260107

🎉Resolution reset 2026 🎉

CrossFit 20260107

(Time)
WARM-UP:
200m walk
On a 5:00 clock:
100m jog
10 walking lunges
3 elbow instep + hamstring stretches/side

1 set:
400m run

WOD MOVEMENT REVIEW & WARM-UP: 1 set:
:20 air squats (slow pace)
:30 rest
:20 air squats (moderate pace)
:30 rest
:20 air squats (fast pace)
:30 rest
:20 air squats (fastest pace)

WOD: 3 rounds for time of
Rx:
STIMULUS 17:00-24:00
800m run
80 air squats

MODIFICATIONS:
-Run, modify distance, e.g., 600 or 400
-Air squats, modify reps, e.g., 60, 25

STIMULUS NOTES:
Time cap 26:00
High-rep, longer-duration couplet
Each round in 8:00 or less

ACCESSORY + STRETCHING:
Accumulate:
50 weighted AbMat sit-ups

2 sets:
:30 standing straddle stretch
:30 couch stretch/side

1^st	24:58 Rx	Holly Wed, Jan 7, 2026
2^nd	25:02 Rx	Cassy Wed, Jan 7, 2026
3^rd	18:23	Kathleen Wed, Jan 7, 2026
1^st	22:32 Rx	Josh Wed, Jan 7, 2026
2^nd	24:59 Rx	Robert Wed, Jan 7, 2026
3^rd	22:05	Aaron D Wed, Jan 7, 2026

Josh	22:32 Rx
Holly	24:58 Rx
Robert	24:59 Rx
Cassy	25:02 Rx
Kathleen	18:23	M
Cayman	18:58	M
Carmille	19:13	M
Chloe	20:53	M
Aaron D	22:05	M
Patrick	23:46	M
Brandon	24:00	M
Brice	24:00	M