WOD
 | Thu, Jan 8 |  |
 Coach B
Today’s workout combines moderately heavy power cleans, bar muscle-ups, and biking. We'll warm up your power cleans and find a suitable modification of a bar muscle-up, and of course, you may row instead of bike. Plan on challenging yourself on the clean (it's only one!) and go hard on the bike/row.
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 | Welcome: Cayman & Eric S |
| CrossFit 20260108 | Squat Class 2026 0108 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260108
(Rounds)
WARM-UP:
200m walk
2 sets:
:90 bike
7 single-arm kettlebell swings/side
7 single-arm kettlebell hang hang pulls/side
7 goblet squats (:03 pause in the bottom)
WOD MOVEMENT REVIEW & WARM-UP: Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean
WOD: AMRAP x 10mins
Rx:
STIMULUS 5+ rounds
1 power clean (185/125)
1 bar muscle-up
7/5-cal bike
– Add one rep to power cleans and bar muscle-ups until time expires
MODIFICATIONS:
-Power clean, modify weight to moderate-to-heavy
-Bar muscle-up, modify movement to something challenging
-Bike, modify cals, e.g., 5/3
STIMULUS NOTES:
5+ rounds
Moderate-to-heavy power cleans
Sprint on the bike
Movement interference between the power cleans and bar muscle-ups
STRETCHING:
1:00 foam roll lats/side
1:00 foam roll quads/leg
| 0% |  | |  | 0% |
| 1st | 6.06 | Natalie Thu, Jan 8, 2026 | | 2nd | 6 | Julie A Thu, Jan 8, 2026
Brittany Thu, Jan 8, 2026
Amelia Thu, Jan 8, 2026 | | 3rd | 5.12 | Tracy L Thu, Jan 8, 2026 | | 1st | 6.07 Rx | Joey P Thu, Jan 8, 2026 | | 2nd | 6.0 Rx | Eric S Thu, Jan 8, 2026 | | 3rd | 5 Rx | Victor P Thu, Jan 8, 2026 |
| Joey P | 6.07 Rx | | | Eric S | 6.0 Rx | | | Victor P | 5 Rx | | | Jose B | 6.08 | M | | Diggity | 6.07 | M | | Natalie | 6.06 | M | | Brandon | 6.02 | Chest 2 bar | | Amelia | 6 | M | | Edouard | 6 | M | | Brittany | 6 | M | | Julie A | 6 | M | | Tracy L | 5.12 | M | | Nick | 5.05 | M | | Coach E | 5.03 | Rx with 1 BMU every round | | Phil | 5 | M | | Derrick | 5 | M | | Kathleen | 5 | M | | Carlos | 5 | M | | Coach A | 5 | M | | Maddisyn | 4.09 | M |
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Squat Class 2026 0108
(Weight)
Back Squat Cycle: Week 2
Focus: confidence and power out of the bottom
Warmup: 200m walk
2 rounds:
-8 Cossack squats
-10 glute bridges
-10 banded good mornings
Barbell warmup:
-5 @ empty barbell
-5 @ 45%
Back squat:
4x4 w/2 sec pause @ 78-80%
Rest 2-3 minutes
Accessory:
3 rounds:
-8 Bulgarian split squat/leg
-10 barbell hip thrusts
-12 hanging knee raises (slow)
| 0% | | | | 0% |
| Coach E | 160 Rx | | | Robert | 125 Rx | | | Coach J | 145 | |
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🎉Resolution reset 2026 🎉
Jan 1, 2026 - Jan 31, 2026 (31 Days) 
Happy New Year Allure Athletes!
Let’s start the year strong by setting goals and building consistency.
This month, think of some fitness related goal(s), write it up on the board (that’s 10 points already!) and start taking positive action towards that goal!
Start simple:
- Did I move today?
- Sleep quality?
- Did I make healthy choices?
The longer you do the action, the sooner it becomes habit.
This challenge is up to you! Do the thing that gets you a step closer to achieving your goals, get a point for that day!
- if you’re unsure what first steps you need to take to start your goal journey, ask a coach!! We love that!
| Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Nick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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