The gym will be closed on New Year's Day. We resume normal classes Tuesday. This is the final week before transitioning to the new schedule starting Monday, January 8th.
New Year, New Programming Cycle
We're kicking off a fresh 6-week cycle featuring planned strength movements, varied gymnastics skills, and conditioning-focused metcons designed to build fitness ahead of the CrossFit Open in March. A programming breakdown video will be posted by week's end.
Weekly Workouts
**TUESDAY** — Push Press: 3 × 5 reps. Then AMRAP 9: 15 deadlift (185/125), 12 DB push press (50s/35s), 9 strict pull-ups.
**WEDNESDAY** — 8 rounds for time: 20/15 cal row or 15/12 cal bike, 8 toes-to-bar, 40 double-unders.
**THURSDAY** — Back Squat: 3 × 10 reps. Then 3 rounds (not for time): 10 DB suitcase Bulgarian split squats, 10 DB single-arm bench rows, 10 barbell rollouts.
**FRIDAY** — Power Clean: 5 × 3 (touch-and-go). Then EMOM 12: Min 1—Power Cleans (135/95), Min 2—Wall walks, Min 3—Shuttle runs, Min 4—Rest.
**SATURDAY** — Partner workout, 3 rounds for time: 80 wallballs (20/14), 40 pull-ups. Then 3-5 rounds (not for time): 20 band tricep pushdowns, 20 alternating V-ups, 20 DB glute bridges.
