WOD
 | Thu, Jan 29 |  |
 | Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach BIt'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! |
| 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
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