WOD
 | Wed, Jan 21 |  |
 Coach J
Happy Wednesday! 🌟
Today’s workout is a sneaky upper-body pressing stamina day. It combines running and light-weight shoulder presses. Expect the shoulder presses to be a bit more challenging with an elevated heart rate. 🏃♂️
10 days left in the month. 📆
Are you on track for Committed Club? 👀
Two people have already secured their spot. 🏆
There's still time!!!⏰️
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| CrossFit 20260121 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260121
(Time)
WARM-UP:
200m walk
2 sets:
:30 jumping jacks
:30 alternating plank shoulder taps
10 alternating Spiderman stretches
10 arm swings, across the body
10 arm swings, overhead
2 sets:
20 banded pull-aparts
20 banded side steps, right
20 banded side steps, left
200m jog
WOD MOVEMENT REVIEW & WARM-UP:
EMOTM x 8mins:
2 shoulder presses
– Build in load every 2:00
– Use 50-60% of the top set for the workout
WOD: 4 rounds for time
Rx:
STIMULUS 12:00-16:00
400m run
12 shoulder presses
MODIFICATIONS:
-Run, modify distance, e.g., 300, 200
-Shoulder presses, modify weight and/or reps to complete consistent sets of at least 6 reps
STIMULUS NOTES:
Time cap 18:00
Run efforts in 2:15 or less
Shoulder presses in 1-2 sets, but unbroken to start
Press load is dependent upon the pre-workout strength
Mental and physical challenge
STRETCHING:
1:00 couch stretch/side
1:00 banded shoulder stretch/side
| 0% |  | |  | 0% |
| 1st | 11:59 Rx | Nicole Wed, Jan 21, 2026 | | 2nd | 12:50 Rx | Holly Wed, Jan 21, 2026 | | 3rd | 13:35 Rx | Cassy Wed, Jan 21, 2026 | | 1st | 11:04 Rx | Brandon Wed, Jan 21, 2026 | | 2nd | 11:13 Rx | Robert Wed, Jan 21, 2026 | | 3rd | 12:04 Rx | Josh Wed, Jan 21, 2026 |
| Brandon | 11:04 Rx | 75# | | Robert | 11:13 Rx | 50# | | Nicole | 11:59 Rx | 45# / 500m row | | Josh | 12:04 Rx | 75# | | Aaron D | 12:12 Rx | 55# | | Holly | 12:50 Rx | 45# / 500m row | | Cassy | 13:35 Rx | 45# | | Kelly | 13:51 Rx | 12# DBs | | Carlos | 15:25 Rx | 500m Row, 65# | | Coach C | 8:27 | 300m, 45# | | Joe S | 11:10 | 300m, 75# | | Carmille | 12:06 | 300m, 45# | | Chloe | 14:37 | 300m, 40# | | Julie A | 14:46 | 200m w/ vest, 50# |
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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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