Monday 180101

HAPPY NEW YEAR!!! The schedule for today will be Open Gym from 9:00am-11:00am, Class WOD from 11:00am-12:00pm, then Open gym until around 3:00. 

Another new feature you will see in the programming is additional supplemental work that you have the option to do outside of class-this supplemental work is not a part of the class and is optional for you to complete if desired. We will try this for a few weeks and see how it goes. Please note that these things can be done during Open gym or to the side of the gym without interrupting class. Another option that CrossFit Members have to choose from is to do this in the SPEC gym! Zach and Kyler are great resources to ask questions about these strength exercises.


I. General Warm-Up


4 Inchworms w/ Push-up/Up-dog

2x 1 Front Lunge +1 Side Lunge + 1 Reverse Lunge/leg

8 V-ups


II. Transition and Build Up

Set-up stations, get with partners, and get after it!


III. Workout Of The Day

2018 New Year WOD!!!


In Teams of 3

For Time


Row 2018m

Then 2 Rounds of:

18 American KBS @ athlete’s choice

18 V-ups

18 Lunges

18 Burpees

18 Sit-ups

18 Squats

18 Jumps over partner (1 partner on ground in plank)


Row 2018m





Fun team WOD to ring in the New Year! Row Buy-in and Cash-outs, - short fast is better than long slow! Split up work in the middle as desied.


IV. Accessory, Recovery, and Community

1) 3:00 Bike or row easy pace

2) Mobility of choice


V. Supplemental Work

Monday: Strength and Skill

A.             Back Squat- warm-up then 4x5 @ 65-75%

B.             Single-leg DB Deadlift- 4x8/leg @ moderate load

C.             Hollow Hold- Accumulate 2:00

D.             HS Hold- Accumulate 2:00 (scale to box piked HS hold if needed)

Crossfit Enhance