Audrey started Crossfit when Molly first opened at the community center. She would go to the 5:30 am class, and I would go jog 2 miles. We would talk about the workouts she did but I wasn’t interested in going. I saw how addicting it was becoming for her. I finally decided to give it […]
October Athlete of the Month: Audrey and Brian Hagemann Read More »
Monday “Diane” 21-15-9 reps Deadlift(225/150); HSPU for time *Leaderboard Tuesday “Got It” AMRAP-15 min: 11 thrusters(95/65); 11 burpees Wednesday “Hulk-Power Clean” “Rip” AMRAP-10 min: 23 Double Unders; 11 Push Press(115/75) Thursday “Randy” 75 Power Snatches(75/55) for time Friday “Butt Hurt” 4R4T: 10 Deadlift(275/185); 22 Squats Saturday “Filthy Fifty” 50 reps of ea 4T: BJ(24/20); Jumping
Week – Oct. 29 thru Nov.3, 2012 Read More »
Monday “Kelly” 5R4T – 400m Run; 30 Box Jumps; 30 WB(20/14) *Leaderboard Tuesday Hulk Strength-Push Press then: 8R4T – 50M Sprint; 5 Burpees Wednesday “Woo-hoo” 10R4T – 10 SDLHP(75/45); 10 Double Unders; 15 MB Cleans(20/14) Thursday “JT” 21-15-9 reps for time: HSPU; Ring Dips; Pushups Friday Hulk Strength-Hang Cleans then:(6)100M Strides; then 15 mins. skills
Week – Oct. 22 thru Oct. 27, 2012 Read More »
Monday “Cindy” AMRAP 20 min. 5 Pullups; 10 Pushups, 15 Squats Tuesday “Fools Test” 20->2reps Burpees (by 2′s); 2->20 reps KBS(35/50)(by 2′s) for time… Wednesday “Deadlift/WB” 12-9-6-3 DL(245/165) 40-30-20-10 WB for time…. Thursday “Hulk-Push Press” then: Pullup 1-1st min, 2-2nd min & Lunges 1-1st min (ea leg)2-2nd min(ea leg) Friday 100M Row; 10 DU; 200M
Week – Oct. 15 thru Oct. 20, 2012 Read More »
MONDAY Losers: 400M Lunge “Winner Winner-Chicken Dinner” 400M Run & Laugh; strength & skills; You pick Winners! TUESDAY “Jackie” 1000M Row; 50 Thrusters 45#; 30 Pullups….for time *Leaderboard WEDNESDAY “In Over My Head” HSPU (2W-4M); Every min on the minute then C&J(135/95)remainder of minute until 50 C&Js are complete THURSDAY “Tabata This” Tabata Row(calories); Squats;
Week – Oct 8 – Oct 13, 2012 Read More »
Congratulations John Paul Nunez!!!
September Athlete of the Month: John Paul Nunez Read More »
“GIRLS VS. GUYS” AMRAP-10 min. 1 min. Air Squats 1 min. Burpees For each Rep = 1 point Losers: 400M Lunge Monday!
Don’t Miss…..Friday, Oct. 5, 2012 Read More »
Monday “Fran” 3R4T 21-15-9 Thrusters(95/65); Pullups *Leaderboard* Tuesday “Hulk-Backsquat” then: 5R4T – 11 Burpees; 7 C&J(135/95) Wednesday Skill & Strengths – you pick & we will help Thursday “Hulk-DB Shoulder Press”; Max 500M Row; 100 KBS for time(50/35) Friday “Girls vs. Guys”-10 min.[1 min. Air Squats; 1 min. Burpees]for each rep = 1 point Losers:
Week – Oct. 1 thru Oct. 6, 2012 Read More »
Saturday, September 29th We will be having a Beach WOD on Saturday, Sept. 29th at 10am. Port Aransas, mile marker #26. We will have a WOD then eat, so bring your food and your family for a fun day!!! There will not be any WODs at XLR8 on Saturday, Sept. 29th including CF Kids. We
BEACH WOD – Saturday, September 29, 2012 Read More »
We have started a burpee challenge…you can join anytime! 50 burpees a day, for 40 days. Burpees can be done throughout the day, doesn’t have to be done all in one day, just 50 every 24 hrs. Sign up today, on front foyer whiteboard and keep a track of your days here. You can do