Week in Preview – January 1st, 2018

“This is just your Monday reminder that you are under no obligation to be the same person you were last year, last week, or even yesterday. You can reinvent yourself at any time. You can choose a different path, a different outlook, a different vibe, at any time you damn well please. So who are you going to be today?”



Happy new year!  You made it through 2017 and 2018 holds a new adventure for you!


Did you accomplish some goals this year?  Make a major change?  Or did your resolutions and goals fall to the side after just a few weeks or months?  We’ve all been there, and as coaches, we’ve seen it happen multiple times.


But we’re here to help!  There are a variety of ways to get some help.  The first and most obvious:  get that Fit3D scan you’ve been putting off!  This is a great starting point to see where you are, then have a meeting with a coach to set some goals and figure out the best path there.  Your first scan is free and after that they are only $20.  For WEST bookings follow this link. For NORTH bookings, go to this one.


Workshops and Comps


Besides the Fit3D, we’re starting off the year with a LOT of special interest activities, and we’d love to see you at a few of them!  We know there are too many to attend all of them.  To see all the details and get links to all the information about the upcoming events, follow this link.  Here’s a brief rundown of the information you’ll find there:



  • Row’d Royalty
  • Weightlifting Mock Meet
  • CF^2:  CrossFit for Cystic Fibrosis

Specialty Workshops

  • Handstands with Jordan Garcia
  • Boxing workshop with Coach Frank Eppolito



Again, head over to our blog post “Where will we see you in 2018?” to get more information about all the events!




Are you ready to FINALLY get your nutrition in check???  We’re on it right from the start!  Sign up for this FREE nutrition seminar with Coach Sara this Saturday at 10 a.m. out North


The Week


Monday – One workout today!


Only one WOD today at both locations, 10 a.m.!  With a partner complete 1009 m run, 100 push-ups, wall balls, box jumps, pullups, 200 situps, 400 double unders…..and another run!  Divide it up however you would like.


Tuesday – Double AMRAP


Complete two 5 min AMRAPs with a 5 min break in between.  15-10-5 of kettlebell swings, push press, and calorie row.  Can you get the same number or better?


Wednesday – Squat day


Don’t skip leg day!  5×5 back squats adding 5 lbs from last week.  During the rest get in some tempo ring rows.  3 sec descent, 3 sec hold at the bottom, pull fast, 3 sec pause at the top.


Thursday – Loose Cannon


Three rounds of timed work.  3 min of rowing, 2 min of shuttle runs, and 1 min of sit-ups.  There will be rest built in.


Friday – DT


Start the class by taking 12 minutes to work to a heavy double on power clean, followed by DT:  5 rounds of deadlifts, hang power cleans, and push jerks.


Saturday – Take Off


In teams of 3 complete two rounds of 200 m relay runs, dumbbell snatches, and calorie rows.  Push hard when it’s your turn!