WOD
 | Thu, Jan 15 |  |
| Squat Class 20260115 | CrossFit 20260115 | 🎉Resolution reset 2026 🎉 |
Squat Class 20260115
(Weight)
Back Squat Cycle: Week 3
Focus: staying tight under load
Warmup: 200m walk
2 rounds:
-10 box squats
-10 walking lunges
-20 banded lateral steps
Barbell warmup:
-5@empty bar
-3@50%
Back squats:
-5x3 @ 82-85%
3 sec down, fast up
-3 min rest
Accessory:
-10 front foot elevated split squats
-10 GHD hip extensions
-20 sec hollow hold
| 0% |  | |  | 0% |
| 1st | 15 Rx | L.G. Thu, Jan 15, 2026 | | 1st | 135 Rx | Robert Thu, Jan 15, 2026
Coach J Thu, Jan 15, 2026 |
| Coach J | 135 Rx | | | Robert | 135 Rx | | | L.G. | 15 Rx | |
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CrossFit 20260115
(Weight)
WARM-UP:
200m walk
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set:
10 Kang squats
20 walking lunges
:30 up-downs
WOD MOVEMENT REVIEW & WARM-UP: 4 sets:
5 hand-release deadlifts
Farmers carry (50 ft)
– Rest :15+ between the deadlifts and farmers carry each round
– Rest as needed between sets
– Build in load
HEAVY DAY! WOD: Every 4:00 x 4 sets:
8 hand-release deadlifts
Farmers carry (200 ft)
MODIFICATIONS:
Find the best loads relative to your capacity
STIMULUS NOTES:
Heavy day with a twist
Challenging deadlift loading, but repeatable for 8 reps throughout
The hand-release in the set-up position should be just long enough for the bar to settle on the floor before initiating the next lift
Challenging, but unbroken, farmers carry on efforts throughout
Athletes can use any implement for the carries: dumbbells, kettlebells, farmers walk handles, etc.
ACCESSORY + STRETCHING:
2 sets:
1:00 banded or bodyweight good mornings
:30 side plank/side
1 set:
:30 figure 4 stretch/side
| 100% | | | | 0% |
| 1st | 195 Rx | Julie A Thu, Jan 15, 2026 | | 2nd | 165 Rx | Nicole Thu, Jan 15, 2026 | | 3rd | 155 Rx | Coach A Thu, Jan 15, 2026 | | 1st | 315 Rx | Nick Thu, Jan 15, 2026
Coach C Thu, Jan 15, 2026 | | 2nd | 275 Rx | Brandon Thu, Jan 15, 2026 | | 3rd | 265 Rx | Joey P Thu, Jan 15, 2026 |
| Coach C | 315 Rx | 45 | | Nick | 315 Rx | 45 | | Brandon | 275 Rx | 45 | | Joey P | 265 Rx | 60 | | Coach J | 225 Rx | 40 | | Edouard | 205 Rx | | | Julie A | 195 Rx | 20 | | Derrick | 185 Rx | 53 | | Jose B | 185 Rx | 30 | | Aaron D | 185 Rx | 35 | | Nicole | 165 Rx | 25 | | Coach A | 155 Rx | 30 | | Tracy L | 135 Rx | 35 | | Natalie | 125 Rx | 35 | | Phil | 125 Rx | | | Cassy | 115 Rx | 20 | | Carmille | 115 Rx | 20 | | Chloe | 115 Rx | 20 | | Kelly | 75 Rx | 15 | | Brittany | 55 Rx | 20 |
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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 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 | | 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 | | 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 | | 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 | | Robert | 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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