Tomorrow, Bring a friend in for a free CrossFit class! We will have an open gym and classes starting at 9, 10 and 11 AM.
Get ready for the Clean Eating Challenge. If you need a partner, let us know and we will get you set up. Dont worry if you do not have a partner as of Monday morning! This is about creating new habits. We will have a Pre Test WOD on Monday that can be scheduled a little later in the week if you cant make it in. We will weigh in during the week as well. Get ready to make some positive changes in 2026!
Tonight is the first night of Babes and Barbells with Coach Ashley at 630!
WARM-UP:
Pair up with a partner and take turns Rowing and Biking 100 Calories on each Machine.
Dynamic Stretch
STRENGTH:
10 min. to set-up and warm-up for the WOD
WOD: MEET ME AT THE BAR INDOORS
W/Partner for time:
50 Calorie Bike
100 Deadlift 135/95
30 Calorie Row
80 Hang Power Clean 115/85
30 Calorie Bike
60 Front Squats 105/75
30 Calorie Row
40 Push Jerks 95/65
30 Calorie Bike
20 Thrusters 75/55
50 Calorie Row
UGO IGO Format
Break up the Bike, Rowing, and Barbell work as needed.
ICING:
Muscle-up Progressions
KOT – Reverse Step-ups 20 Reps each leg.
