Happy New Year! Who has some big goals for 2026?? Let us know what you hope to accomplish, and we will help guide you along the way! We LOVE when people tell us what they’re working toward, whether it’s a specific skill, strength, a race or competition, weight loss, abs!, self-confidence, consistency, or “I just want to look and feel good.” 🙂 Help us help you!
Our next strength cycle begins on Monday (January 5)! This cycle is designed to help athletes get back into a strong, consistent rhythm after the holidays, while building confidence and setting them up well for the CrossFit Open. The strength cycle launches the New Year with a beginner-friendly, foundational progression built around the back squat, shoulder press and deadlift. For the gymnastics focus, we’ll be working on ring and bar muscle up progressions, with levels based on capacity, technique refinement or getting your first!
This week is test week, where we will find our one rep back squat, shoulder press and deadlift.
Let’s check out this week’s programming …
**This Week’s Workouts:**
**Monday** – One rep back squat. Then, 3 nasty/amazing rounds of bike, wall balls, and GHDs/V-ups that torch your quads, lungs, and midline.
**Tuesday** – One rep shoulder press. Then, 16 minutes of max-cal row and burpees over the rower every 30-seconds, forcing you to stay in the fight every single minute.
**Wednesday ** – A descending ladder of wall walks with 50 double unders after each round for a brutal shoulder and engine test.
**Thursday** – One rep deadlift. Then, repeat 2:00 intervals of dumbbell deadlifts, dumbbell bench, and box jump-overs where the goal is simple: Move fast, stay unbroken, and beat the clock each set.
**Friday** – Open 13.5: Test-day vibes with Open 13.5, an escalating time-cap thruster and chest-to-bar gauntlet that only keeps going if you’re willing to push past the redline.
**Saturday** – Partner up for 6 rounds each of max-cal bike while your buddy grinds through GHDs/V-ups and a run or shuttles, trading pain and calories.
We’ll see you at CFD! 🙂
