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February 26 – March 2, 2024

  Movements for Week (Variation details available at XLR8)   Monday:  Technique: Muscle Ups; WOD: Thrusters, TTB, Row/Ski/Bike    Tuesday:    KBS, Front Squats, Push Jerks   Wednesday:  Technique: Double Unders WOD: Double Unders, Lunge, HSPU   Thursday:  Technique: Rope Climbs: WOD: Run/Row/Ski, Man Makers, Power Cleans, Pushups, Lunges   Friday:  Open WOD 24.1 (TBA […]

February 26 – March 2, 2024 Read More »

February 19-24, 2024

Movements for Week (Variation details available at XLR8) Monday:  Strength: max 1 rep Bench Press; WOD: Wallballs, SDLP, Box Jumps, Push Press Tuesday:    Technique: Pistols :WOD: Pullups, Thrusters, HSPU Wednesday: Strength: max 1 rep Deadlift; WOD: Snatch, Situps Double Unders Thursday: Run/Row, Burpees Friday:  Pistols, Clean and Jerks, CTB Pullups, Snatches Saturday: Lumberjack 20: Partner or Individual: Deadlifts,

February 19-24, 2024 Read More »

February 12 – 17, 2024

  Movements for Week (Variation details available at XLR8)   Monday:  “Hannah” Box Jumps, Row/Run, Bar MU, Hang Cleans, Air Squats   Tuesday:    Row, Situps, DB Box overs, Devils Press , Pullups   Wednesday: Strength: Bench Press ; WOD: Deadlifts, Run/Row   Thursday: Row/Run/Ski/Bike, Burpees   Friday: Strength: Deadlifts: WOD: Snatch/Pistols, HSPU/OHS   Saturday: Partner or

February 12 – 17, 2024 Read More »

February 5 – 10, 2024

  Movements for Week (Variation details available at XLR8) Monday: Technique: OHS; WOD:  Deadlifts, HSPU, Run Tuesday:    Strength: Bench Press; WOD: Thrusters/Burpees  Wednesday: Strength: Deadlifts; WOD: Double Unders, Push Press Thursday: Snatches, Rowing/Run/  Friday:  Deadlifts, TTB, Air Squats  Saturday: Run/Row, Pullups, Clean & Jerks, Lunges, Double Unders 

February 5 – 10, 2024 Read More »

January 29 – February 3, 2024

  Movements for Week (Variation details available at XLR8)   Monday:  Strength: Bench Press: WOD: Box Jumps, Lunges, Snatches   Tuesday:    Technique: Squat Cleans; WOD;  Run, Row, or Ski, MBC, Wallballs   Wednesday:  Strength: Deadlifts: WOD: Wall Walks, Pullups, Air Squats, Plank Holds   Thursday: HS Walk/pushup work: WOD: KBS, OHS, Burpee Box Jumps  

January 29 – February 3, 2024 Read More »

January 22 – 27, 2024

Movements for Week (Variation details available at XLR8)   Monday:  Double Unders, Power Cleans, Burpees, Wallballs   Tuesday:    Strength: Deadlifts: WOD: push press, TTB, KBS   Wednesday: Strength: Bench Press: WOD: Shuttle runs, Burpee Box Jumps    Thursday: Hang cleans, Front Squats, MU/Pullups, Sittups    Friday:  Technique: Clean & Jerks: WOD;  Run/Row;   Saturday: Double

January 22 – 27, 2024 Read More »

January 15 – January 20, 2024

Movements for Week (Variation details available at XLR8)   Monday:  Row/Ski, Thrusters     Tuesday:    Deadlifts Strength, Pullups, pushups, Lunges   Wednesday: Rope Climbs, Shoulder Press, Push Press, MBC   Thursday: Strength: Bench Press; Row/ski/Bike   Friday: KBS, TTB, C&J, Burpees   Saturday: Fight Gone Bad: Wallballs, SDLHP, Box Jumps, Push Press, Row

January 15 – January 20, 2024 Read More »

January 8 – January 13, 2024

  Movements for Week (Variation details available at XLR8) Monday: Squat Cleans, Wall Walks  Strength: Front Squats   Tuesday:    Row/ski/bike, HSPU, Bear Crawl   Wednesday: TTB, Wall Balls, Double Unders; Strength: Push Press   Thursday: Squat Snatch, Box Jumps; Accessory work   Friday: Deadlifts, Pullups, Power Cleans, Burpees; Technique: Squat Snatch   Saturday: DB

January 8 – January 13, 2024 Read More »

January 1-January 6, 2024

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,

January 1-January 6, 2024 Read More »

December 25 – December 30, 2023

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,

December 25 – December 30, 2023 Read More »