✨ CONGRATULATIONS to our April Spotlight athlete, Cydney Long! ✨ Cydney has been at XLT for just over a year now! We love having her smiling face and fun sense of humor in class! She has become such a consistent presence at the gym and has made huge strides over the last year! Thank you...Read More
🌟 Congratulations to our MARCH SPOTLIGHT ATHLETE, Amanda Nicholson! 🌟 Amanda has been with us for a little over a year and quickly became a dedicated 6am-er! We love having her in class because she always comes in with such a cheerful, positive attitude! We are so impressed by her commitment to stay active and...Read More
XLT IS MOVING TO OUR OWN BUILDING! 90 Kemp Dr. Chatham, IL 62629 We are continuously reinvesting into our members and gym, and after 10 years we finally have our own home! We are so excited to be able to provide this new facility for our community! Be on the look out for information about...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) W/ a Partner 1000/900m Row 40 Single Unders 10 Slow Empty Barbell Good Mornings *Chip away on row while you switch every round of the 40 SU and 10 GM Get Fit Min 20-35 (4 Rounds for reps) 4 Rounds 2:00 Max Double Unders 1:00...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) W/ a Partner 1000/900m Row 40 Single Unders 10 Slow Empty Barbell Good Mornings *Chip away on row while you switch every round of the 40 SU and 10 GM Get Fit Min 20-35 (4 Rounds for reps) 4 Rounds 2:00 Max Double Unders 1:00...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Butt Kicks 25′ High Knees 25′ Running Butt Kicks/High Knees 25′ Lunge Steps 25′ Bird Pickers/Toy Soldiers 25′ Inch Worms w/ pushup then 2 Rounds 10 Ring Rows 100m Jog 10 Barbell RDLs 100m JogRead More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 8 Muscle Snatch w/ empty bar 4 Lateral Bar Burpees :20 Nose and Toes Hold Get Fit Min 20-30 (Time) 21-15-9 Power Snatch 135/95 Handstand Push Ups 10 Min Cap -Got a mix of “Diane” and “Isabel” for a challenging couplet to start...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories – increase effort each round then 2×10 (per side) Lateral Box Step Ups Get Fit Min 18-40 (Time) 50-40-30-20-10 Calorie Row S-DB Box Step Up 24/20″ 50/35 22 Min Cap -Scaled is 80% of the Calories...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Air Squats 10 Med Ball “Slams” 5 Jumping Pull Ups w/ tempo negative Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 15 Wall Balls 20/14 3 Bar Muscle Ups -Wall Balls should be done in UB sets throughout the...Read More
