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December 18- December 22

  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, […]

December 18- December 22 Read More »

December 11 – December 16

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,

December 11 – December 16 Read More »

Dec 4 – Dec 9

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

Dec 4 – Dec 9 Read More »

November 27 – December 2

*Movements:  Variations at XLR8* Monday: Strength- Back Squats Burpee Box Jumps, HSPU, Burpee Pull Ups , Jumping Lunges Tuesday: Run, Sit-ups, Snatches Wednesday: Strength- Power Clean DL, Row, Strict Pullups, Lunges Thursday: Strength; Shoulder Press Cal Row, D.U., Thrusters Friday:  No 5:30pm class! XMAS party! Row, Ski, Shuttle Runs, Burpees Saturday: Run, Box Jumps, Wall

November 27 – December 2 Read More »

November 20- November 25, 2023

*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 »

November 13- November 18, 2023

***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 »

November 6 – November 11, 2023

***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 »

October 16 – October 21, 2023

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 »