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Week of Jan 5 - Jan 11

Oh the weather outside is frightful, but we're doing this! It's that time of year to STEP INTO JANUARY! We're all about building habits that stack up to the best, healthiest version of YOU.

Our focus for January is to get 10,000 steps every day. Yes it's dark and snowy and cold AF. We know. We choose this month on purpose to focus on our basic level of general daily movement. The temptation to hibernate is strong and we must resist! Plus, if we wait until conditions are ideal to start a habit then that habit is fragile and prone to failure when conditions are not ideal. Instead, build a habit at the worst time and you'll build a habit that's durable and bulletproof.

Hopefully you already get lots of steps in every day (that's the goal!), but if you've been slacking in the 'not sitting on your butt' department, seize January as the time to change your ways.

Workouts for the Week

🎉🎁🥳🎈 Happy Birthday today to Nathan Waterhouse!!


OT90 x 6 sets: 3 weighted dips or max reps with no weight/with band


OT 2:00 x 7

3 Hang Power Clean*

6 Front Rack Lunge*

9/6 Ski cals


*Pick load (same weight for both movements though)

aim for 155/105+ for RX. Build as form and speed allows

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9:30am Legends Class


OT90 x 6 sets: Ring Dips, Bar dips, Bench dips, or Push ups


7 x In 1 min:

6 Russian KB swing

6 KB Lunges

Max Ski erg in remaining time

rest 1 min

5 cycles of:

in 2:00:

  • 4 Back Squat

in 4:00

  • 15/12 Bike Cals

  • 15 Burpees


Compare to Aug 26/25

OT90 x 7: 1 Jerk


5 min AMRAP

3 Bar muscle up or 5 CTB

5 Push Jerk (135/95)

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9:30 Legends Class


OT90 x 5: 3 Strict Press


10 min AMRAP

5 Ring Rows

10 DB Push Press

15 Step ups

For time:

50-40-30-20-10

Wall Balls (20/14)

Row Cals


After party:

OTM x 6 (3 per side)

5 banded trunk rotation

then hold until 30-40 sec

------------

9:30 Legends class


20 min AMRAP

3-6-9-etc

Wall Balls or DB thrusters

Row or Bike Cals


After party:

OTM x 6 (3 per side)

5 banded trunk rotation

then hold until 30-40 sec

10 Rounds

1 Deadlift @ 80%

3 Wall Walk

8 Toes to Bar

35 Double unders

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9:30 Legends Class


10 Rounds

1 Deadlift

6 Push up + 2 shoulder tap

8 Toes to Bar

35 Skips, DU's or 12 Step ups (12-16")


Compare to May 8/25

OT90 x 7: 2 Front Squat


OTM x 15

5 Thrusters (95/65)

5 Bar facing burpees

OT90 x 5: HSPU skill work

Choose one:

  • Wall facing

  • Strict

  • Deficit

🎉🎁🥳🎈 Happy Birthday today to Pat Lewis!!


14 min AMRAP

5 Power Clean (185/125)

10 Pull up

While partner accumulates

Bike Cals


After party

6 Min AMRAP

25' 1 handed Low Sled Push

"The needs of Olympic athletes and our grandparents differ by degree, not kind"

-Greg Glassman

The meaning of this quote from CrossFit's founder Coach Glassman is that both groups need core physical abilities (strength, endurance, balance, etc.), but the intensity varies. Competitive athletes seek world-class performance (functional dominance) while seniors aim for independence (functional competence), using the same fundamental exercises (squatting, lifting, running) emphasizing that universal fitness principles apply across ages. The magic is in scaling to achieve relative intensity. Everybody works hard, but scaled to an expression that appropriately suits the goals and abilities of each.

 
 
 

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