2025 Fitness Launch: New Classes, New Challenges
Ready to transform your fitness in 2025? Next week’s schedule is your roadmap to success. We’re launching a Noon CrossFit class, hosting a powerful Nutrition Lab focused on goal setting, dialing in your nutrition, and offering a lineup of challenging workouts from Benchmark Open 13.2 to a partner throwdown. Plus, Challenger add-ons, run club meets, and mobility sessions to keep you performing at your peak. Don’t just dream about your goals – achieve them. Your journey to a stronger, fitter you starts now. Get all the details below.
New Years 2025 Schedule Updates
2025 is officially in motion, and we’re kicking off the year with a schedule packed tighter than your post-holiday jeans. Get ready to crush those resolutions, shatter some PRs, and forge your strongest self yet. From a Noon CrossFit class launch to a special Nutrition Lab focused on goal setting, and challenging workouts that’ll test your limits, we’ve got everything you need to make this your most epic year yet. Lace up those shoes, mark your calendars, and let’s DO THIS! Check out the full breakdown below for everything you need to know about next week’s schedule!
Noon CrossFit Class (12pm-1pm)
- Noon CrossFit Classes Begin on January 6, 2024.
Nutrition Lab Jan 5
- This Sunday. January 5, 2024 at 11:30AM-12:30PM. Special Nutrition Session on goal setting for 2025. We’ll be discussing how to set goals, what goals are reasonable, how to create guide posts, etc.
- Special Pricing – Members that enrolled before January 1, 2023 may register for free. Message coach Paul on Discord.
- New and Prospective Members – Please use our Trial Class link to register for $5.00.
Nutrition Lab Jan 26
- Last Sunday in January. The CrossFit Nutrition Regimen. Eating the CrossFit Way
Challenger Schedule Updates
- Jan 6: Monday at 7:30PM (register for the 6:30PM CrossFit Class also)
- Jan 10: Friday at 6:15AM-7:00AM (register for the 5:30AM CrossFit Class also)
- Mondays and Fridays in January.
Run Club This Saturday
- This Saturday, January 4, 2024, 8AM. Track Day at John R. Lewis High School.
- 1 Mile Run
- 6 x 200m
- 6 x 100m
- Please RSVP today if you are planning to come. Expect temps to be around 25 degrees.
Run Club Next Sunday
- Taste of Arlington Road Run. Reserve today.
- Trail Info and Parking.
CrossFit Programming
Mon // Jan 6
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
+ Challenger Add-on (7:30-8:15pm)
Endurance:
- 2:00 Work for Calories. Bike or Row
- 1:00 rest
Mobility:
- 2:00 Foam Rolling Quads
- 4:00 Self Directed
- 4:00 Forearm Flossing
- 6:00 Forearm Scrapping
- 10:00 Forearm Correctives
Tue // Benchmark // Open 13.2
AMRAP 10:
5 shoulder-to-overheads (75/115 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.
Wed // Jan 8
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
Thu // Jan 9
For time:
100, 80, 60, 40, 20 double-unders
20, 20, 20, 20, 20 toes-to-bars
Fri // Jan 10
For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (75/115 lb)
12 bar-facing burpees
+ Challenger Add-on (6:15-7:00am)
4 sets
- Handstand walk (100 ft)
- 1:00 flutter kicks
- Rest 2:00 between sets.
Calf Mobility:
- 4:00 Calf Rolling
- 6:00 Calf Flossing
- 8:00 Foot and Calf IASTM
- 6:00 Calf Stretching
Sat // Jan 11
For time with a partner:
180 wall-ball shots (14/20 lb) (9/10 ft)
30 muscle-ups
60 clean and jerks (95/135 lbs)
Sun // 250112
5 rounds for time:
400-m run
30 lateral KB jump-overs
20 double-KB walking lunges (26/35 lb)
100-m double-KB farmers carry (26/35 lb)