*January Programming Goals* Monday January 7th, 2019

New month, new year, new you! With the new year upon us we are going to be kicking things off by, you guessed it, getting ready for the CrossFit Open! As you may or may not know the CrossFit Open is right around the corner so we are going to have our workouts focused on preparing us for whatever Dave Castro may throw at us this year. What you can expect to see will be more skill work sessions thrown into your warm ups that will have the “guaranteed to see Open movements” such as toes to bar, double unders, pull ups, bar muscle ups, and handstand push ups. In addition to we will also be continuing on with our “Flip Flop” style workouts and trying to lift some heavy weights while fatigued. Lastly, we will be stepping up our Olympic Lifting game so you will get a lot of overhead squat work, clean work, and snatches. Let’s start this new year off right! Bring on the gains CFW!


*Skill work*

10 minute alternating EMOM of:

20 double unders

8 toes to bar


5 rounds of

200 m run

2-4-6-8-10 double KB thrusters 53/35