WOD
 | Mon, Jan 26 |  |
 Coach J
Today we have a short grippy workout that will challenge you to hold on while still pushing the intensity.
Afterward, well spend some time with static handstand holds which sets us up for workouts later in the week.
Congratulations to Tracy and Coach Anna + Nick (and Emily & Joe, and... who's next?) for their recent engagements! The Allure family continues to grow!!!
Congratulations to Carmille for her 50th workout!
Congratulations to Nick and Nicole for hitting Committed Club over the weekend. There are several others who are close! One week left!!!
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| CrossFit 20260126 | Upperbody Strength 20260126 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260126
(Time)
WARM-UP:
200m walk
10 PVC pass-throughs
10 air squats
10 ring rows (easy)
10 knee push-ups
10 Spiderman lunges
200m run
10 PVC around-the-worlds
10 PVC overhead squats
10 ring rows (hard)
10 push-ups
10 scorpion stretches
200m run
WOD MOVEMENT REVIEW & WARM-UP:
Box step-overs & Chest-2-Bars
2 sets:
10 double-dumbbell box step-overs
– Increase load for both sets to find a challenging weight
WOD: 21-15-9 reps for time
Rx:
STIMULUS 4:00-7:00
Double-DB box step-overs (50/35) (20/20 in)
Chest-to-bar pull-ups
MODIFICATIONS:
-Box step-overs, modify weight
-Chest-to-bar pull-ups, modify movement, e.g., kipping pull-ups, jumping pull-ups, or ring rows
STIMULUS NOTES:
Time cap 9:00
Pull-ups in 1-3 sets each round
No more than one break each round on the step-overs
Very grip-heavy workout
ACCESSORY + STRETCHING:
4 sets:
:30 handstand hold
– Perform freestanding handstand holds if possible.
1 set:
:30 palms down forearm stretch/arm
:30 palms up forearm stretch/arm
1:00 couch stretch/side
| 0% |  | |  | 0% |
| Joey P | 6:02 Rx | | | Coach C | 3:23 | M | | Brandon | 6:07 | M, 45#, 9-8-7 c2b | | Phil | 6:26 | M | | Josh | 6:34 | M | | Donna | 6:39 | 20# | | Joe S | 8:23 | M |
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Upperbody Strength 20260126
(Check In)
Warm-Up
200m walk
2 rounds:
-10 PVC pass-throughs
-10 PVC strict press
-10 Scap push-ups
-20s Hollow hold
—Then—
-8 empty bar strict press
-6 light
-4 moderate
⸻
Strict Press
-5 x 3 @ 82–85%
Rest 3:00
⸻
Accessory
Superset x 4 rounds:
-8 Strict HSPU or Pike push-ups
-12 DB rows (each arm)
⸻
6 min EMOM:
Odd: 10 Push-ups
Even: 15 Barbell curls (45/35)
⸻
Stretching:
-Child’s pose w/ side stretch
-Banded lat stretch
-1 min per side shoulder capsule stretch
| 0% | | | | 0% |
| Robert | Yes | 90# | | Holly | Yes | 80# | | Coach E | Yes | 75# | | Joe K | Yes | 125# | | Coach C | Yes | | | Phil | Yes | | | Coach J | 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!
| 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 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 | | 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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