January Specialty Classes Programming

You asked: Paul, could we please see the entire month of programming for the specialty classes so I can determine which CrossFit workouts to attend versus the Specialty Classes?

Answer: You got it.  Here is our complete January Calendar for PowerFit, Arms OCR, Butts & Guts and FireFlow.

More Questions:

  • What about Trail Running?
    • Undecided as of right now. Please message us on the Trail Channel on Discord to determine our schedule.
    • I don’t see this Trail Channel. That means Paul has not provided you access. DM him on Discord and he’ll add you.
  • What about Butts & Guts?
    • Butts and Guts will alternate monthly with Arms OCR.
  • What about CrossFit Beginner?
    • We have added more CrossFit All Levels Class that beginners are invited to attend. Stronger athletes are recommended take our regular CrossFit Classes.
  • What about Beyond Stretch and Sunday Yoga?
    • We will update SugarWOD once I have programming from Olivia and Jen.
  • Is this set in stone?
    • Definitely not. This workout plan is subject to change, always check SugarWOD for the latest information.
  • I am not a member… can I subscribe to this programming?

January 2023 Specialty Class Programming


Track: Specialty Classes
Date: Tuesday, Jan 3, 2023

Arms OCR 01: Box Jumps and Muscle-ups

– RX –
For total reps:
EMOM 14
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups

– INTERMEDIATE –
For total reps:
EMOM 14
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions

– BEGINNER –
For total reps:
EMOM 14
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups

Scoring: Reps


Track: Specialty Classes
Date: Wednesday, Jan 4, 2023

PowerFit 01: 50 Back Squats

For Time
50 Reps at 225 / 185
For each break 10 to Boats

Scoring: Time


PowerFit 01: Low Bar Back Squat 3×5

Low Bar Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Scoring: Load


Track: Specialty Classes
Date: Thursday, Jan 5, 2023

FireFlow Yoga: Foundations Flow

FireFlow Yoga is the same for all of January

Ocean Breath- Ujjayi Pranayama (3 Minutes)

Part A – Standing Balances and Introduction to Transitions
1. Standing Twist in Warrior I Position
2. Warrior Pose I Virabhadrasana I
3. Warrior Pose II Virabhadrasana II
4. Warrior Pose III Virabhadrasana III
5. Standing Split Pose
6. Revolved Lizard Lunge
7. Lizard Lunge
8. Plank
9. Four Limb Pose
10. Cobra Pose – Bhujangasana
11. Down Dog
12. Three Legged Downward Facing Dog Pose Tri Pada Adho Mukha Svanasana
13. Revolved Straddle Pose R
14. Upavista Konasa
15. Revolved Straddle Pose R
16. Upavista Konasa
17. Revolved Straddle Pose L
18. Three Legged Downward Facing Dog Pose Tri Pada Adho Mukha Svanasana
19. Down Dog
20. Cobra Pose – Bhujangasana
21. Four Limb Pose
22. Plank
23. Lizard Lunge
24. Revolved Lizard Lunge
25. Standing Split Pose
26. Warrior Pose III Virabhadrasana III
27. Warrior Pose II Virabhadrasana II
28. Warrior Pose I Virabhadrasana I
29. Standing Twist in Warrior I Position

Part B Intermediate – Seated poses to mobilize hips and quads.
1. Awkward Pose – Utkatasana
2. Crane Pose – Kakasana
3. Cow Face Pose – Gomukhasana
4. Firelog Pose + Twist – Agnistambhasana
5. Baby Cradle – Hindolasana
6. Bridge Pose – Setu Baddha Sarvangasana
7. Wheel Pose Urdhva Dhanurasana
8. Boat – Navasna
9. Plow – Halasana
10. Hero – Virasana
11. Bow – Supta Navasana
12. Camel – Ustrasana
13. Chin Stand – Ganda Bherundasana
14. Child’s Pose – Utthita Balasana
15. Supine Spinal Twist Pose I,II – Supta Matsyendrasana I, II
16. Revolved Abdomen Pose – Jathara Parivartanasana ROS
17. Supine Spinal Twist Pose I,II – Supta Matsyendrasana II
18. Child’s Pose – Utthita Balasana
19. Chin Stand – Ganda Bherundasana
20. Camel – Ustrasana
21. Bow – Supta Navasana
22. Hero – Virasana
23. Plow – Halasana
24. Boat – Navasna
25. Wheel Pose Urdhva Dhanurasana
26. Bridge Pose – Setu Baddha Sarvangasana
27. Baby Cradle – Hindolasana
28. Firelog Pose + Twist – Agnistambhasana
29. Cow Face Pose – Gomukhasana
30. Crane Pose – Kakasana
31. Awkward Pose – Utkatasa


Yoga Flow – First Sunday of January.

Shoulder/ upper body focused class. So a lot of shoulder, heart, and chest openers!

– Start seated
– Centering/intention
– Head rolls, each direction
– Seated twists
– Seated side stretch
– Seated cat/cow
– Hero pose
– Toe stretch, clasp hands behind back open chest and heart
– Down dog
– Forward fold
– Half lift
– Forward fold with clasped hands
– Vinyasa
– Low longue with clasped hands
– Dynamic half spilt
– Vinyasa
– Pyramid, hands each side
– Vinyasa
– High longue
– Humble warrior
– Warrior II
– Dynamic in/out of warrior II
– Reverse warrior
– Extended warrior (bind)
– High longue
– Arm down, longue twist
– Repeat each side
– Vinyasa
– Childs pose
– Thread the needle
– Camel pose
– Childs pose, knees closer together to release back
– Forward fold each leg
– Forward fold both legs
– Reclined pigeon
– Reclined pigeon twist, repeat each side
– Last moves
– Savasana


Track: Specialty Classes
Date: Tuesday, Jan 10, 2023

Arms OCR 02: No Where to Run

Nowhere to Run
😈 ‘💀 😈

Rx
AMRAP 22 Minutes
* 2 Wall Walks – Hands 5 Feet from the Wall (4.5 feet for women)
* 4 TRX Stir the Pot, to Arc, to Pushup
* 6 Left KB Clean & 6 Left Pushpress 53/35
* 6 Right KB Clean & 6 Left Pushpress 53/35
* 8 1/2 BW Front Squats


Track: Specialty Classes
Date: Wednesday, Jan 11, 2023

PowerFit 02: Deadlifts and Hand Release Pushups

– RX –
AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups

– INTERMEDIATE –
AMRAP 10:
15 deadlifts (55/75 lb)
15 hand-release push-ups

– BEGINNER –
AMRAP 10:
15 deadlifts (55/75 lb)
15 knee hand-release push-ups

Scoring: Rounds + Reps


Track: Specialty Classes
Date: Tuesday, Jan 17, 2023

Arms OCR 03: Rope Climb and Cleans

– RX –
3 rounds for time with a partner:
6 rope climbs (15 ft)- No jumping
18 hang power cleans (125/185 lb)
54 bar-facing burpees

– INTERMEDIATE –
3 rounds for time with a partner:
4 rope climbs (15 ft)- No jumping
18 hang power cleans (95/135 lb)
54 bar-facing burpees

– BEGINNER –
3 rounds for time with a partner:
12 rope pull-to-stand
18 hang power cleans (55/75 lb)
36 bar-facing burpees

Scoring: Time


Track: Specialty Classes
Date: Wednesday, Jan 18, 2023

PowerFit 03: Snatch Skill Work

Pre-workout
EMOM 10:
1 snatch
– Increase load across as many sets as possible.

Scoring: Load


PowerFit 03: Snatches and Burpees Box Jump Overs

– RX –
9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)

– INTERMEDIATE –
9-6-3 reps for time:
Snatches (95/135 lb)
Burpee box jump-overs (24/30 in)

– BEGINNER –
9-6-3 reps for time:
Snatches (55/75 lb)
Burpee box step-overs (12/20 in)

Scoring: Time


Track: Specialty Classes
Date: Tuesday, Jan 24, 2023

Arms OCR 04: Ring Traversal

24 Minutes on the Clock with a 3:00W:1:00R Interval
• Row for calories
• Chinups for reps (each unassisted rep counts as 5)
• Complete 30 Hand Release Pushups
• Alternating Ring Traversal (Alternating forward hand)

Record Total Reps

Scoring: Reps


Track: Specialty Classes
Date: Wednesday, Jan 25, 2023

PowerFit 04: Back Squats

– RX –
For load:
Back squats
5-5-3-3-3-1-1-1-1-1

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

Scoring: Load

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