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Your 2026 Fitness Journey at Arnold Crossfit

Sun, 21 Dec 2025 18:54:42 GMT

Gear Up for Greatness

Hey Arnold CrossFit! As we wrap up 2025 and look ahead to an epic new year, we're thrilled to share our 2026 Annual Training Program. This isn't just a schedule—it's your roadmap to feeling stronger, faster, and more unstoppable than ever. Whether you're a longtime member crushing PRs or just joining our crew, this program is built for YOU.

Imagine starting the year fresh, building momentum through exciting events, powering up your strength in the summer sun, and ending with laughs and light sessions over the holidays. Our program flows naturally, so you stay motivated, avoid burnout, and see real progress. We've got rest weeks sprinkled in to keep you feeling great, and every phase scales to your level—beginners, we're here to build you up; pros, get ready to level up.

Ready to dive in? Here's the big picture and how it'll fuel your fire.

Your Phase-by-Phase Adventure

We've broken the year into phases that feel like chapters in your fitness story. Each one has a clear focus, fun elements, and goals to keep you pumped. We'll explain why it matters in simple terms—so you know exactly how it'll make you feel awesome. And remember, everything adapts to where you're at: Newbies focus on technique and consistency, veterans build intensity.

Kickoff Strong: Pre-Open Build

January 1 to February 25

Get ready to hit the ground running! This phase is all about priming you for the CrossFit Open by building your metabolic capacity and practicing common movements you'll see in the workouts, so you feel confident and energized heading into this year's open.

What to Expect : Mix of strength days to keep you steady, gymnastics moves like pull-ups and wall-walks to boost your technique, and metcons that get your heart racing and build endurance for those high-intensity efforts. We'll drill common Open staples like burpees, thrusters, wall balls, and double-unders to sharpen your skills.

Sample Sweat Session : Interval work of gymnastics, weightlifting, and machines. Perfect for firing up your engine and mimicking Open-style pacing.

Why It Rocks : You'll build the engine to handle repeated bouts of high-effort work, setting personal baselines and feeling that early win. It's like laying the foundation for a house. Strong starts lead to epic builds. By the end, you'll be buzzing for the Open, ready to tackle any movement thrown your way!

Game Time: CrossFit Open

February 26 to March 16

This is where the magic happens. Our community's favorite showdown! Come together as the Arnold CrossFit family to dive into the official workouts, cheer each other on, and build unbreakable bonds through shared sweat and triumphs.

What to Expect : Our programming is thoughtfully balanced around the Open workouts to keep you peaking without overload. Join us for community workouts every Saturday morning, where we'll tackle the challenges as a group with high-fives and encouragement all around.

Throughout the Open, get pumped for our team competition featuring fun games and challenges that mix strategy, skill, and a bit of friendly rivalry to keep the energy soaring. We'll share tips on pacing and strategy during sessions, plus easy recovery days to stay fresh. It all culminates on March 14 with our annual Arnold CrossFit Birthday party—a festive bash to celebrate our gym!

Why It Rocks : It's not just about scores. It's about pushing limits side by side, lifting each other up, and creating memories that strengthen our community. Expect those feel-good PRs and even stronger connections!

Build Your Engine: Spring Running

March 17 to April 11

Fresh off the Open, let's turn up the cardio and get you race-ready. We encourage members to sign up for the GO Greater St Louis 5k and Marathon . Feel free to choose any of the options from 5k, 10k, half, and full. This phase builds your staying power so you can go longer and stronger.

What to Expect : Longer runs, speedy intervals, and workouts blending running with light lifts. Not big into running? That's fine, all of our workouts can be adapted to rowing and other cardio modalities.

Sample Sweat Session : Lots of running, high rep strength and core work.

Why It Rocks : You'll feel more efficient on your feet, ready to crush the St. Louis Road Race. It's about turning "I can't" into "Watch me!". And it's scalable, so everyone joins the fun.

Hero Mode: Memorial Day Murph

April 12 to May 25

Memorial Day Murph is a community staple—let's get you primed for your best one yet with high-energy bodyweight blasts. We'll host the Murph workout on Monday May 25th.

What to Expect : Practice breaking down Murph into manageable chunks, lots of reps on push-ups and squats, longer workouts for endurance, and some strength to stay balanced.

Sample Sweat Session : A mini-Murph with runs and reps—build that grit!

Why It Rocks : You'll build the stamina to tackle anything, feeling proud and powerful. It's honoring heroes while honoring your own progress—scaling make it accessible for all.

Power Up: Summer of Strength

May 26 to September 7

Summer vibes mean big lifts and outdoor fun—time to get seriously strong! We'll dedicate multiple sessions a week to lifting heavy and building strength. A little extra emphasis on hypertrophy and traditional bodybuilding. Look forward to our 4th of July Community Workout too!

What to Expect : Rotating heavy sessions on squats, deadlifts, presses, and more, with muscle-building extras. Short workouts 1-2 times a week, plus outdoor cardio when the weather isn't too hot.

Sample Sweat Session : Heavy squat, bench, press, and deadlift sets followed by quick accessories—feel the burn!

Why It Rocks : Expect 10-20% stronger you by fall. It's empowering, fun in the sun, and sets you up for everything else—beginners start light, advanced athletes go heavy.

Sharpen and Shine: Fall Transition

September 8 to November 25

As schedules get crammed with back-to-school routines, our goal is consistency. This phase is all about developing skills through steady, reliable training. Apply your summer strength to sharpen those abilities and keep the momentum rolling without overwhelming your busy life.

What to Expect : Gymnastic skills progressions, Olympic lifts for technique, fun hero WODS, and steady strength. And mark your calendars for our end-of-year party on Saturday, November 21. A fun way to celebrate all our hard work before the holidays.

Sample Sweat Session : A strict pull-up progression, Olympic lifting EMOMs, and fun athletic intervals.

Why It Rocks : By showing up consistently, you'll turn raw power into precise, confident skills, feeling agile and ready for anything. It's about building habits that stick, keeping the spark alive with variety and that unbeatable community energy to help you stay on track.

Recharge and Revel: Holiday Fun Deload

November 26 to December 31

End the year on a high note with low-key, joyful sessions—perfect for recharging. But don't forget about the 12 Days of Christmas, 8 Crazy Nights, and the Rouge Standard rowing challenge.

What to Expect: Games, partner challenges, and easy mobility, having fun through the holidays!

Why It Rocks: Reflect on your wins, bond with the crew, and head into 2027 refreshed. It's the reset we all need after an amazing year.

The 2025 Holiday Bridge: Stay Ready, Enjoy the Season, and Crush 2026

Thu, 04 Dec 2025 17:13:30 GMT

December is not the month to set PRs. It’s the month to make sure you don’t have to start over in January.

Look, we all know how this usually goes: parties, travel, family obligations, and suddenly it’s January 3rd and you’re sore from carrying luggage, not from deadlifts.

This year we’re doing it different. We’re treating December like a bridge — not a blackout period where fitness goes to die.

The “Bridge Month” Concept

December is the connector between the athlete you became in 2025 and the absolute savage you’re going to be in 2026.

The mission is simple: don’t lose ground. That’s it.

We’re not chasing new PRs. We’re not grinding two-a-days. We’re protecting the muscle, the engine, and the habits we worked to develop all year. If you just maintain right now, you’ll hit the ground running in January while everyone else is detoxing and “easing back in.”

That’s the cheat code.

The 3 Non-Negotiables

(Screenshot this. Make it your phone background. Tattoo it on your forearm if you’re dramatic.)

Every single day — no matter if you’re at the in-laws, in a hotel, or hiding in the bathroom from your relatives — you do these three things:

5–20 minutes of movement (any movement)
30 extra grams of protein after big meals + one extra liter of water
5–10 minutes of mobility or breathwork before bed

That’s the entire game plan. Three checkboxes. Do them daily and you’ll actually be ahead when January hits.

Holiday Movement Strategies That Actually Work

Forget trying to find a gym while traveling or squeezing in full workouts between meals. That’s a recipe for burnout and resentment.

Instead, play the long game with these proven moves:

10-minute rule : Whenever you have a spare 10 minutes (waiting for the turkey, kids napping, commercial breaks), bang out push-ups, air squats, burpees, or planks. No structure, just move until you’re breathing hard. Do it 2–3 times a day and you’re golden.
Walk like you mean it : Every party, every mall trip, every airport layover — park far away, take the long route, walk the neighborhood after dinner. 15–20 minutes of brisk walking counts as your movement for the day. Bonus: it keeps you from murdering relatives.
Family infiltration : Turn mandatory family time into movement. Organize a post-meal walk, backyard football, dance-off in the living room, or snowball fight. Kids love it, parents think you’re being “festive,” and you just got your 20 minutes in.
Hotel room hacks : Bodyweight is king. Set a timer for 15 minutes and just rotate between push-ups, squats, lunges, mountain climbers, and burpees. No equipment, no noise complaints, no excuses.

Nutrition Control That Doesn’t Suck the Joy Out of the Season

We’re not doing food guilt. We’re not tracking macros on Christmas. We’re adults.

Here’s the real talk strategy:

Protein + water = your seatbelt : After every big meal or night out, slam 30g protein (shake, Greek yogurt, turkey roll-ups, whatever’s easiest) and an extra liter of water. It’s not about perfection — it’s about blunting the damage.
The 90/10 rule : 90% of the time eat like the athlete you are. The other 10% is for your mom’s cookies, eggnog, and that second helping of gravy. No guilt. Just don’t let the 10% become 70%.
Pre-game and post-game : Eat protein and veggies before parties so you’re not ravenous and inhaling apps. After indulging, get right back to normal the next meal. No “I already blew it” spiral.
Keep one anchor meal : Pick breakfast or lunch as your “normal” meal every day — high protein, veggies, good fats. The rest of the day can be holiday chaos, but that one meal keeps you sane and satiated.

Recovery & Mobility: The Secret Weapon Everyone Ignores

This is where the real magic happens. Most people completely ditch recovery in December and pay for it in January with tight hips, cranky shoulders, and zero energy.

Do this instead:

5–10 minutes every night : Couch stretch, pigeon pose, thoracic opener on a foam roller (or rolled-up towel), shoulder CARs, deep breathing. Takes less time than scrolling TikTok and you’ll wake up feeling human.
Morning rescue ritual : First thing when you wake up (especially after travel or parties): 2 minutes cat-cow, 2 minutes world’s greatest stretch each side, 2 minutes deep squat hold. Fixes everything a night of drinking and airplane seats destroyed.
Sleep > everything : Guard your bedtime like it’s your PR snatch. Blackout curtains, no screens an hour before bed, magnesium if you’ve got it. The member who sleeps 8 hours in December crushes the one who “powers through” on 5.

2026 Kickstart System

Right now, do one thing: pick ONE goal for Q1 2026. Just one. Make it specific, make it scary, make it public.

Drop it in the comments below.

(Examples: “Sub-4 Fran” / “Strict pull-ups” / “150# clean & jerk” / “Murph under 50 minutes unpartitioned”)

Say it out loud. We’re holding you to it.

The members who treat December as a bridge instead of a break are the ones hitting PRs in February while everyone else is still trying to remember how to breathe during Cindy.

This community doesn’t do “New Year, New Me.”

We do “Same Me, Slightly Festive, Still Consistent.”

Tag the friend who always ghosts in December and tell them we’re saving them a rig.

Let’s go.