December 29th, 2025 - January 3rd, 2026

‍MONDAY    DECEMBER 29, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 cat cows
8 PVC passthroughs
8 push ups/knee push ups
8 deadbugs

STRENGTH:  

Bench Press  2 - 2 - 2 - 2 - 2 - 2 building (Dec. 19)

METABOLIC CONDITIONING:

5 rounds for time of:

12/15-calorie Echo bike

7 strict chest-to-bar pull-ups/strict pull ups/ ring rows

Cool down:
2:00-3:00 easy bike or take a walk!

1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY   DECEMBER 30, 2025   - 6am - 8am --plan for more than 1 hour! 4-6pm lift off!

WARM UP

2 Rounds
8 squat plate press outs
8 plate halos (4 each direction)
8 banded good mornings
8 banded presses

Then: 1 round
10 empty barbell backs squats
10 empty barbell strict press
10 empty barbell deadlifts
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CROSSFIT TOTAL

Sum total of weight in each of the following 3 lifts in the order written:

• Back Squat
• Shoulder Press
• Deadlift

Recommended progression for each lift based off of projected 1Rm

5 reps - 50%
3 reps - 60%
3 reps - 70%
2 reps - 80%
1 rep - 90%-95%
1 rep - target 100%
1 rep - 105% (if you make the 100% and it felt doable with perfect form)

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‍Cool down
2-3 minutes walk/bike
1:00 foam roll quads and back

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‍WEDNESDAY MASH UP    DECEMBER 31, 2025   NEW YEARS EVE  6am - 8am - noon only today.

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 PVC passthroughs
10 PVC sumo good mornings
10 PVC snatch grip behind the neck presses
10 arch/hollow swings
10 barbell strict press
10 barbell front squats
10 barbell thrusters

Coach leg - snatch warm up

Warm up to snatch and thruster working weights
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METABOLIC CONDITIONING :‍

"Isabel"
For time
30 Power Snatch, 135/95

"Jackie"
For time:
1000m Row
50 Thrusters, 45/34
30 Pull-ups

*Rest 5 minutes between workouts.

*No time caps but ideally, Isabel should be <10:00 (around 5:00) and Jackie should be <15:00 ideally around 10:00.

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 puppy dog stretch

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‍TEAM THURSDAY  JANUARY 1, 2026  CLOSED TODAY - HAPPY NEW YEAR TO ALL!!!

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FRIDAY   JANUARY 2, 2025

WARM UP

2 Rounds
8 bootstrappers
8 light Kettlebell swings
8 hips down push ups
8 hollow body rocks
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STRENGTH:  Single Arm Dumbbell Three-Point Row  2 - 2 - 2 - 2 - 2

Building as heavy as possible each arm (heavier than 4 rep Dec. 26)

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‍METABOLIC CONDITIONING: ‍

For time:

100/80 wall-ball shots (20/14#)(10/9')

25/20 burpees

75/60 kettlebell swings (53/35)

25/20 burpees

50/40 knees-to-elbows/knees-to-chest

25/20 burpees

*Rx/Intermediate

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SATURDAY   JANUARY 3, 2025

OPEN GYM  0800 - 1000

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