CALENDAR REMINDERS: “XLR8 NIGHT OUT” : This is every other Tuesday after the 6:15pm class (approx. 7:15pm)…for as long as we have participation. Starting this Tuesday, March 5th….LADDERS! If interested go to the website for details! Will be posted asap at www.crossfitxlr8.com (http://www.crossfitxlr8.com/) CrossFit Open starts Wednesday, March 6th!!! We will have the open WOD’s […]
CF XLR8 March Newsletter Read More »
Monday WOD: Hulk Strength Shoulder Press 500M Row/ 3min Rest 3 Rounds, Average Score Tuesday WOD: Clean & Jerks One each min on the min, ascending until cannot complete in min. Men’s 95# / Women’s 65# Wednesday WOD: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 min AMRAP Thursday WOD: CrossFit OPEN GAMES
Mar 04- Mar 09, 2013 Read More »
Monday WOD: 200M Run to Start Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Ending with 200M Run Tuesday WOD: “Row’d Kill” 1min Row: Men’s 275m / Women’s 235m 1min Burpees until 50 burpees are completed Wednesday WOD: Hulk Strength Frontsquats 1 Box Jump –> 1 Pull Up First Min,
Feb 25- Mar 02, 2013 Read More »
Our very own Vyneta Smith 85 years young: Read More »
Check it out… from Journal Watch, from the publishers of The New England Journal of Medicine January 1, 2013 Vol. 33 No. 1 Basically, any drugs with generic names ending in (-floxacin) Examples of trade names: Cipro, Levaquin
Please READ!!! Very interesting info… Read More »
Monday WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday WOD: “Hulk Thrusters” Hulk Strength Thrusters …then… Row Relay Row 250M 100M Plate Carry: Men’s 45# / Women’s 25# 4R4T Wednesday WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit
Feb 18- Feb 23, 2013 Read More »
1ST: ALVIRA BLUE (FREE ONE YEAR UNLIMITED MEMBERSHIP-$1860 VALUE) 2ND: PAIGE SMITH (TWO MONTHS FREE UNLIMITED MEMBERSHIP-$310 VALUE) 3RD: BETTY SMITH (ONE MONTH FREE UNLIMITED MEMBERSHIP-$155 VALUE) 4TH: FRANK TRIMBLE 5TH: AUDREY HAGEMANN 6TH: BRIAN HAGEMANN 7TH: EMILY WALDROP 8TH: MELISSA KARL 9TH: DON MELERINE 10TH: NORMA GARZA
2013 BIGGEST WINNER CONTEST RESULTS Read More »
THIS FRIDAY WOD WILL BE AN OPTION: “RUN FORREST RUN” OR “FRAN” I probably don’t have to tell what FRAN is: but, 21-15-9 reps of: Thrusters (95/65) Pullups For time…
FRAN WOD Surprise! Read More »
Biggest winner contest !!! Did you get all your Stars posted? One year unlimited membership up for grabs! Did you let me know if you made all your goals? Did you let me know you went six weeks without your “one given up” item? Text me 441.8886 Mo
Biggest winner contest !!! Read More »
Men final scoring: Click on the image to view the full size… Women final scoring: Click on the image to view the full size…
Final standings for XLR8 Competition!!! Read More »