Announcement: NOON CLASS on July 4th, Thursday
We will have a Noon class, then Open Gym from 1-3 pm only for observance of Independence Day.
Announcement: NOON CLASS on July 4th, Thursday Read More »
We will have a Noon class, then Open Gym from 1-3 pm only for observance of Independence Day.
Announcement: NOON CLASS on July 4th, Thursday Read More »
Monday WOD: Hulk Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday WOD: “For Better For Worse” Row 400M
Monday WOD: CF OPEN 13.1 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday WOD: CF OPEN 13.3 150 WallBalls 90 Double Unders 30 Muscle Ups
It’s official!!! We now have a new branch on our family tree! Please pass on the info to all your friends and family in the Calallen area!! Hopefully starting classes last week of this month!!!
CF XLR8’s new branch in Calallen area!!! Read More »
Monday WOD: SOUTH CENTRAL REGIONAL #4 100WallBalls 100 Pullups 100 Pistols 100 one arm db snatches for time… Tuesday WOD: SOUTH CENTRAL REGIONAL #5 Deadlift Box Jump 21-15-9 reps for time… Wednesday WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS Ladder Rest 2 min 7 min AMRAP Burpee Muscle ups Thursday WOD: SOUTH
Monday Hulk: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday Hulk: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below 10, then
I started Crossfit in Feb 2012, after years of Greg & Holli telling me that I needed to join, because they knew I would like it. They were right. The minute I started I LOVED it (even though I died and couldn’t walk for a week ~ thanks to wall balls)!!! I love that sometimes
May Athlete of the Month: NATALIE DEBELLAS Read More »
Monday WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps
ALL CrossFit XLR8 CLASSES WILL BE HELD IN PORT A MILE MARKER #26 : 10:30am BEACH WOD!!!! Then relax…. Bring your chairs, ice chest and prepare to have fun all day!!!
June 01 Saturday: Beach WOD!!! Read More »
Monday WOD: ALL CrossFit XLR8 CLASSES ARE CANCELLED NO CLASSES, MONDAY, MEMORIAL DAY: RESUME REGULAR CLASSES TUESDAY MAY 28TH HOMEWORK: “ANNIE” DOUBLE UNDERS/ SITUPS: 50-40-30-20-10 REPS EACH FOR TIME Tuesday WOD: “I” 9 BackSquats (135/95) 9 Burpees 15 Box Jumps (24″/20″) 15 AMRAP Wednesday WOD: “Love” 8 Clean & Jerks (115/75) 14 Pullups 14 Pushups
May 27-June 01, 2013 Read More »