Monday WOD: “Fran” Thrusters: Men’s 95# / Women’s 65# Pull Ups 21-15-9 Reps …For Time… *Leaderboard* Rest 3min the run 1 mile Tuesday WOD: Hulk Strength Backsquats Then 11 Burpees 7 C&J: Men’s 95# / Women’s 65# 5R4T Wednesday WOD: Strict or Kipping Pull Ups Then Skill & Strength, you pick coaches help Thursday WOD: […]
Apr 15- Apr 20, 2013 Read More »
Pic from crossing the finish line at the Rock and Roll Half Marathon. I have been blessed to be part of Crossfit XLR8 since October of 2009. When I started Crossfit, I was not sure what I was getting myself into. I thought it was another “class” that I would attend for a couple of months and
Kelsey Seibert: Athlete of the Month March 2013 Read More »
Monday WOD: Hulk: Front Squats 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday WOD: 10 Pullups or Rope Climb 20 Backsquats (135/95) 5R4T Wednesday WOD: Hulk Strength Shoulder Press Then Death by 100m Run (12 Rds) Thursday WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 KBS – 1 Farmer’s carry Everytime you
Apr 08- Apr 13, 2013 Read More »
Tomorrow night (April 02, 2013) is “XLR8 night out.” Deadlifts…
XLR8 Night Out – April 02, 2013 Read More »
We will not be having a Beach WOD this Saturday, there will be regular classes instead at XLR8.
WOD for Saturday, April 6th: CHARLIE HORSE!!! Read More »
Monday WOD: “Nancy” 400M Run 15 OHS: Men’s 95# / Women’s 65# 5R4T *Leaderboard* Tuesday WOD: 10 Thrusters: Men’s 95# / Women’s 65# 10 Hang Cleans: Men’s 95# / Women’s 65# 10 Box Jumps: Men’s 24″ / Women’s 20″ 5R4T Wednesday WOD: Hulk Strength Deadlift Then Max Effort 2k Row or 1 mile Run Thursday
Apr 01- Apr 06, 2013 Read More »
Monday WOD: Hulk Strength FS Row Test with a Partner HSPU Ascending Each Min Until Cant Complete Tuesday WOD: “Bad Hair Day” Pull Ups KBS: Men’s 50# / Women’s 35# 200M Overhead Plate Carry: Men’s 45# / Women’s 35# Reps of 30, 25, 20, 15, 10, 5 …For Time… Wednesday WOD: 7 Squat Cleans: Men’s
Mar 25- Mar 30, 2013 Read More »
February Athlete of the Month: Brad Hawkins!!! Congrats! And who’s that with Brad???? One of his fans:) My Crossfit Story There are many CrossFitters in this gym that could easily be CrossFitters of the month. It is a good feeling to be in a place with so many like minded people, people who have my
Brad Hawkins: Athlete of the Month February 2013 Read More »
Monday WOD: “Badger” 30 Squat Cleans: Men’s 95# / Women’s 65# 30 Pull Ups 800M Run 3R4T Tuesday WOD: Hulk Strength Shoulder Press Burpees 1 on each min ascending until can’t comeplete Wednesday WOD: Hulk Strength Deadlifts 10 Push Ups 10 KBS: Men’s 50# / Women’s 35# 4R4T Thursday WOD: CrossFit OPEN GAMES WOD #3
Mar 18- Mar 23, 2013 Read More »