December 2023

HAPPY NEW YEAR!!! BIGGEST WINNER CHALLENGE/CONTEST BEGINS!!!!  Movements for Week (Variation details available at XLR8) Monday:  ONE CLASS ONLY 9:30AM! Row, Ski, Bike or Run, Burpees, Double unders, Squat Cleans, STOH Tuesday:    Strength: Front Squats: OHS, Snatch, Double Unders Wednesday: Strength: Push Press: Burpee Box Jumps, Pistols, Squats  Thursday: Technique and Accessory work:  Farmers Carry, […]

MERRY CHRISTMAS EVERYONE!!! Movements for Week (Variation details available at XLR8) Monday:  CLOSED!!! MERRY CHRISTMAS!!! Tuesday:    Strength: Push Press: MBC & WALLBALLS, Shuttle runs Wednesday: Row, Run, HSPU, Snatches, C&Js, Squat Cleans and Thrusters   Thursday:  Technique: Hang Snatch; Jump Rope, Burpees Friday:  Strength: Front Squats; Thrusters , Box Jumps, Pullups, Row/Ski  Saturday:  Lunges, Burpees, Push Press,

  Movements for Week (Variation details available at XLR8) Monday: Strength: Front Squats; Shoulder to OverHead, TTB, Run, Row, Ski Tuesday: Techniques from the Hang; Wall Walks, OH Plate Lunges, DL, Burpees, Pullups Wednesday: Strength: Push Press; Jump Rope, HS Walk, KBS, Thrusters Thursday:  Run,HSPU,Box Jumps,WallBalls,Lunges, DB Snatches,KBS, TTB,Sled Push, Burpees Friday:  Clean&Jerks, Pullups, Double Unders,

Movements for Week (Variation details available at XLR8)   Monday: Thrusters, Pullups, Run   Tuesday: Strength: Front Squats: Wod: Burpees, Clean and Jerks   Wednesday: Strength: Push Press ; Wod: Snatches, Pushups   Thursday:  Technique: Hang Snatch ; WOD: Ski or Row; HSPU, KBS, Air Squats   Friday:  Jump rope, Power Cleans, Situps, Squats, Pushups,

Movements for Week (Variation details available at XLR8) Monday:  Strength: Front Squat WOD: Deadlifts, hang cleans, shoulder to overhead, Burpees, Double unders Tuesday:  Strength: Push Press WOD: Run/Row/Ski, Burpees, WallBalls, Pullups Wednesday: HSPU, Box Jumps, Rope Climbs Thursday: Lunge, Snatches, Situps Friday: Technique: Hang Cleans WOD: Run, Row, Ski, Goblet Squats, Situps, Jumping Lunges, MB