WOD
 | Thu, Jan 29 |  |
 Coach B
It's Partner WOD Thursday and this is something I'm certain none of us have done in class before! You'll start with a 15/12 calorie bike and then move into 10 barrier get-overs. Yes I said, barrier get-overs. This is very Spartan like and should be a really fun challenge! You and your partner will alternate full rounds and should treat each effort as a sprint. Let's GOOOOOOO!
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| CrossFit 20260129 | Squat Class 20260129 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260129
(Rounds)
WARM-UP:
200m walk
1:00 bike, easy pace
10 alternating Spiderman twists
10 up-downs
1:00 bike, moderate pace
10 alternating Samson lunges
10 air squats
1:00 bike, fast pace
10 alternating scorpion stretches
10 burpees
WOD MOVEMENT REVIEW & WARM-UP:
Barrier get-overs
1 set/each partner:
15/12-calorie Echo bike
– One partner rests while the other works
1 set/each partner:
10 barrier get-overs
– One partner rests while the other works
PARTNER WOD THURSDAY! WOD: AMRAP x 20
Rx:
STIMULUS 10+ rounds
15/12-cal Echo bike
10 barrier get-overs (40/30 in)
– Partners alternate full rounds
MODIFICATIONS:
-Bike, modify distance to complete each effort in 1:00 or less
-Barrier get-overs, modify height or reps first then movement, e.g., low box step-overs
STIMULUS NOTES:
10+ rounds
Bike in :45-1:00
Barrier get-overs in 1:00
Keep intensity high at the start of each round after the built-in rest
ACCESSORY + STRETCHING:
3 sets:
15-20 GHD hip extensions
1 set:
1:00 foam roll quads/side
1:00 foam roll lats/side
| 0% |  | |  | 0% |
| 1st | 17.18 Rx | Coach A Thu, Jan 29, 2026 | | 2nd | 15 Rx | Cassy Thu, Jan 29, 2026
Nicole Thu, Jan 29, 2026 | | 3rd | 14.02 Rx | Chloe Thu, Jan 29, 2026 | | 1st | 20.12 Rx | Edouard Thu, Jan 29, 2026
Joey P Thu, Jan 29, 2026 | | 2nd | 17.18 Rx | Nick Thu, Jan 29, 2026 | | 3rd | 15 Rx | Coach J Thu, Jan 29, 2026
Brandon Thu, Jan 29, 2026 |
| Joey P | 20.12 Rx | | | Edouard | 20.12 Rx | | | Coach A | 17.18 Rx | Ninka | | Nick | 17.18 Rx | Ninka | | Brandon | 15 Rx | | | Nicole | 15 Rx | Nassy | | Cassy | 15 Rx | Nassy | | Coach J | 15 Rx | | | Chloe | 14.02 Rx | Team Korean | | Amelia | 13.21 Rx | Peylia | | Natalie | 13.12 Rx | | | Erandi | 13.02 Rx | Erosdi | | Kathleen | 12.03 Rx | Trio | | Coach C | 12.03 Rx | Trio | | Matt | 12.03 Rx | Trio | | Aaron D | 14.02 | Team Korean | | Phil | 13.12 | M | | Rosie | 13.02 | Erosdi |
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Squat Class 20260129
(Weight)
Back Squat Cycle: Week 5
Focus: heavy doubles
Warmup: 200m walk
2 rounds:
-10 goblet squats
-10 single leg RDLs
-20 sec squat hold
Barbell:
-build to working set
Back Squat:
5x2 @88-92%
Rest 3-4 minutes
Accessory:
4 sets:
-6 tempo box squats (2 sec pause)
-10 weighted step ups
-12 ab mat sit-ups
| 0% | | | | 0% |
| Coach J | 235 Rx | | | Coach E | 195 Rx | |
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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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