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5rds NFT 8 Supine Pull-ups (2s pause at top of each) 10 DB Bench or Floor Press Then, 2rds for total time: Run 200m Run 400m Run 800m Sprint 100m Rest 1m between all runs “You can’t help getting older, but you don’t have to get old.” – George Burns

EMOTM 10 1 PSN Increase weight by feel Then, AMRAP 10 1, 2, 3, 4, 5, 6… Shuttle Run (D&B = 1) Alt DB Devil Press (50/35) “Not life, but good life, is to be chiefly valued.” – Socrates

Partners For Time: 180 Wall Balls (20/16) 30 Muscle-ups 60 CL/J (135/95) *Split reps any way, one person working at a time “Love is the only sane and satisfactory answer to the problem of human existence.” – Erich Fromm

For time (2 Scores) 100, 80, 60, 40, 20 Double Unders *20 T2B After each set **Rest 5m** Run 1 Mile for time “Measure what is measurable, and make measurable what is not so.” – Galileo Galilei

AMRAP 24 21, 15, 9 DB/KB Floor Press Calories (You pick one machine) *Every 3m – 6 Burpees “Power is like being a lady…if you have to tell people you are, you aren’t.” – Margaret Thatcher

Strict Press 5×3 – Increase by feel *Alt with HS Walk, HS Practice or Wall Walks Then, CrossFit Open WOD 13.2 ARMAP 10 5 S2O (115/75) 10 DL (same bar) 15 BJ (24/20) “There is little that can withstand a man who can conquer himself.” – Louis XIV

It’s 2025! Let’s get back on track after the holidays and start with some skill, strength and accountability. The most important challenge – holding yourself accountable. Progress comes from habits. Habits create results. Making the gym a priority for yourself and your health will only reward you. So start by showing up for yourself and

DL – 10, 7, 5, 2×3 Increase by feel *Alt w/25 Banded Hip Bridges Then, AMRAP 8 2 Wall Walks 2 DL (315/205) “We pass through this world but once.” – Stephen Jay Gould

OHSQ 5×2 3sec lower/3sec raise Build by feel Then, For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – OHSQ (95/65) *25 Double Unders after each set “Over every mountain there is a path, although it may not be seen from the valley.” – Theodore Roethke

Happy New Year! 8 & 9am WODs – everyone welcome! Partner AMRAP 25 25 BJO (24/20) 25 Alt DB SN (50/35) 25 GSQ (50/35DB or 53/35KB) 25 T2B Run 400m Together *Split reps any way, one person working at a time “Be at war with your vices, at peace with your neighbors, and let every