The Week Ahead - 1/12/26

Team, friends, Old Cityzens,

I promise I’ll get the year wrong on this blog at least twice in January. Wild that it’s 2026… it reminds me of my all time favorite Coach Jen joke… if you’ve got a minute to live, what’s the best thing to do? Hop on an assault bike and time stops.

More importantly, thanks to everyone who came to our Post-Holiday Party! Always a great time, and so good to see everyone (and their families!). The week ahead:

Monday - Pistol Practice! Some people may not enjoy it, but hey, it’s CrossFit. Plus pistol practice is one of the best things you can do for knee and hip resilience. The WOD builds on pistol practice: push press, strict pull-up, and pistols. This is our first go-around with “Mary” prep work. And of rest built in rest to create focus. (I’m really really good at strict pull-ups and I can’t even do 7 rounds of 5 reps to my standard without cheating. So use that rest.)

Tuesday - Another E90s, similar to last week: 16 rounds of every 90s. Power Snatches, Snatch Deadlifts, and a hodge podge of other movements, maybe a tad more cardio.

Wednesday - Double Strength day. Two Wednesdays in a row, I promise I try not to do that. Movements are same as last week, which I very much am trying to do. Back Squat, Box Jump, Ring Push-Up, Powell Raise. Maybe a bit more weight or better form than last week? A bonus rep? Even same as last week but increased confidence also a great step forward. This eye towards progression is everything, no matter your goal or demographic.

Thursday - Core Strength first. Then a cool WOD I stole from the CrossFit Mainsite: a ton of plank, a Farmers Carry, and a descending ladder of box jumps. Really cool and different WOD to challenge your core. Maybe 15-18 minutes long.

Friday - Weightlifting skill practice first, then we apply it to a 20 minute AMRAP of power clean and 200m running. It should end up at 1k-2k of running. It leans towards running volume, and the weight on clean is low by our standards.

Saturday - Second week in a row of Landmine Press and Bent over Row. Then Partner WOD!!! Come make gym friends.

All my love,

Coach Jason