*MOVEMENTS FOR THE WEEK**DETAILS AND VARIATIONS AVAILABLE AT XLR8* Monday: Strength – Shoulder Press Snatches, TTB, OHS, Box Jumps Tuesday: Strength- Back Squats Rope Climbs, Floor Press Wednesday: KBS, Run, Pull-ups, Push-ups, Air Squats , Farmers Carry, Sit-UPS (ALL REGULAR MORNING CLASSES, NOON; 5:30PM; NO 4:30 OR 6:30PM) Thursday: CLOSED ! […]
November 20- November 25, 2023 Read More »
***WOD MOVEMENTS*** All variations and progressions available at CF XLR8 Monday: WOD: The Dundies Strength: Power Clean Pistols, Db Hang STOH Tuesday: WOD: The Scranton Strangler Strength: Back Squat Run & Snatches Wednesday: WOD: I Declare Bankruptcy! Strength: Strict Press Row/ski/Bike , Double Unders Thursday: WOD: Threat Level Midnight TTB, Snatches, Burpee over Bar HSPU,
November 13- November 18, 2023 Read More »
***WOD MOVEMENTS*** All variations and progressions available at CF XLR8 Monday: WOD: Stars & Stripes Strength: Back Squat KBS, Box Jump Overs, TTB, Push Press Tuesday: WOD: Honor The Brave Strength: Strict Press Devil Press, Double Unders Wednesday: WOD: Lifting for A Veteran Power Clean Accessory Work Thursday: WOD: Red, White & Blue Weighted Situps
November 6 – November 11, 2023 Read More »
WOD: 10 min Strength: Power Clean Every 4 min for 4 Sets: 20/18 Cal Row 10 KBS (50/35); 20 Squats Time cap for each set 3:30 WOD: “NO EVIL” 6 MIN AMRAP: 20 Double Unders 6 MBC Rest 2 min Then, 5 MIN AMRAP: 4 Dumbell Squat Clean Thrusters 8 MB Situps 15 min
October 30 – November 4, 2023 Read More »
Monday: WOD: Strength: Shoulder Press Death by 10m shuttle runs Start with 4 and add 1 each min until you cannot complete; repeat 2x Tuesday: WOD: “Fabian” 7 Deadlifts (205/135); 7 Box Jumps : Odd Minute 48′ Walking Lunges; 48′ Run; 5 Burpees; Even Minute 20 min AMRAP Wednesday: WOD: “Jackie” Strength: Power Cleans 1000m
October 23 – October 28, 2023 Read More »
Monday: WOD: “Annie” Strength: Back Squats Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. Tuesday: WOD: “I” Strength: Power Cleans 9 Thrusters 9 Burpees 15 Box Jumps 15 min AMRAP Wednesday: WOD: “Love” 8 C&J 14 Pull Ups 14 Push Ups 5R4T Thursday: WOD: “This” Strength: Shoulder Press then: 12 OHS 100m Run 10 min AMRAP
October 16 – October 21, 2023 Read More »
Monday: WOD: “No Excuses No Regrets” 500M Row 40 Double Unders 30 Plate Jump Burpees 20 Thrusters …For Time.. Tuesday: WOD: “Crossfit Ninja 2” Strength 8min-then: 20 MBC 15 Push Press 10 Box Jumps 200M Run 3R4T Wednesday: WOD: Strength:8 Min – then: then 7 Min of Burpees Thursday: WOD: “Min on Min off” 8
October 9 – October 14, 2023 Read More »
Monday: WOD: “SPIDERMAN 2” 2 – 15′ Rope Climbs 100 m Run 6 Squat Cleans 5R4T Tuesday: WOD: “HULK 2” EMOM: 1 Complex of : (8min) Power Clean,Push Press, Front Squat, Thruster WOD: 25 Double Unders 10 TTB 10 Pushups 10 min AMRAP Wednesday: WOD: “WONDER WOMAN 2” 5 Pullups 10 Pistols (alt.) 14 DB
October 2 – October 7, 2023 Read More »
Monday: WOD: “Bazinga 3” Part A : Snatch/Weighted Lunges 10 MIN AMRAP: Power Cleans/Double Unders/BF Burpees Tuesday: WOD: “Sheldon 2” Cash IN: Row 500m then 4 Rounds of : 8 Pushups, 8 DL, 8 Pullups, 8 Box Jumps Cash OUT: 40 unbroken double unders or 5 min Wednesday: WOD: “Leonard 2” 3R4T : 10 KBS,
September 25 -September 30, 2023 Read More »
Monday: WOD Strength: 8min to find a 1 rep Front Squat NOT TODAY SATAN BUY IN: 400m Run Then 10min Amrap of 1 Devil Press (increasing 1 rep each rd) 2 T2B (increasing 2 reps each rd) Tuesday: WOD: Grace 10 Min to Find Heavy Single Bench Press rest 2 min then: 30 Clean &
September 18 – September 23, 2023 Read More »