WOD
 | Sun, Jan 11
Today | |
 Coach J
Today's WOD is very reminiscent of an Open workout with moderate loading and pushes you to hang on to the bar for all the reps. This is Open prep month so take that to heart. The Open kicks off January 27!!!
We'll close out the day with some posterior chain work.
January Committed Club is in full swing. As of Saturday there are 10 people on track to hit the goal of 15 or more classes this month, with another 7 close behind. Join one or both classes today to keep your fitness rolling! 💪
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| CrossFit 20260111 | Pullup Program 20211221 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260111
(Time)
WARM-UP:
200m walk
On 6:00 clock:
20 single-unders
10 banded side-steps in each direction
10 alternating leg crossovers
10 alternating standing quad stretches
5 alternating elbow-up front-rack stretches
5 stiff-leg deadlift + squats
WOD MOVEMENT REVIEW & WARM-UP:
Front squats & Double-unders
1 set:
10 alternating front-rack lunges
10 front squats
WOD: 5 rounds for time of
Rx:
STIMULUS 10:00-15:00
15 front squats (115/75)
60 double-unders
MODIFICATIONS:
-Front squats, modify weight to light-to-moderate
-DU's, modify reps to complete in 1:30 or less
STIMULUS NOTES:
Time cap 17:00
Light to moderate front squat loading; goal should be unbroken reps.
Double-unders in 1:30 or less
ACCESSORY + STRETCHING:
Accumulate:
50 weighted GHD hip extensions
2 sets:
:30 calf roll/leg
:30 lacrosse ball roll/foot
| 0% |  | |  | 0% |
| Coach E | 13:22 Rx | | | Tracy L | 9:33 | 55# / singles | | Natalie | 9:38 | 45# / singles | | Kelly | 10:06 | 30# / singles | | Chloe | 10:29 | scaled | | Aaron D | 11:02 | scaled | | Rosie | 11:19 | 35# / singles | | Brandon | 11:50 | Single single double | | Coach B | 12:33 | So many modifications 🙏🏻 | | Nick | 12:46 | Singles | | Edouard | 13:40 | scaled |
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Pullup Program 20211221
(Check In)
Warmup
3 Rounds
- 20 Plank to Pushup
- 20 Band Pullaparts
- 20 Deadbugs
Accumulate 10 HSPU Negatives (as slowly as possible, under full control)
Bench Press Warmup
EMOTM x 10
- 3 Bench Press
Accessory: 3 Rounds
- 6 Lying Tuck Shoot Out
- 6 Skull Crushers
- 6 C2B Pullups
| 0% | | | | 0% |
| Coach B | Yes | | | Tracy L | Yes | | | Coach J | Yes | | | Edie | Yes | | | L.G. | Yes | | | Nick | Yes | | | Joey P | Yes | |
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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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