CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 10 V-Ups 10 Muscle Cleans 20 Lateral Barbell Hops Get Fit Min 20-35 (Time) For Time 25 Toes to Bar 30 Hang Power Cleans 115/75 35 Box Jump Overs 24/20″ 2:00 Rest 35 Box Jump Overs 30 Hang Power Cleans...Read More
✨️1st Spotlight Athlete of the Month in ’24 ✨️ Congratulations to the one and only Ryan Farris for being chosen as our Spotlight Athlete of the Month for January. Ryan came to us a lonnnng 5 years ago. He has been working very hard everyday at 5am to earn the recognition that his wife has...Read More
CrossFit XLT – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)-To kick off the New Year, we are doing a TRUE heavy day which you don’t regularly see programmed as a stand alone class. You’ll have about 40 minutes to find a heavy single on...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 200m Run 15 Muscle Cleans/Front Squats (switch 2nd round) 15 Jumping Pull Ups Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 10 Hang Power Cleans 95/65 10 Chest to Bar Pull Ups 10 Front Squats 95/65 10 Chest to Bar...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) EMOM 9 1. 5 Burpees + 8 Alternating DB Snatch 2. :20 HS Hold 3. 15/12 Calorie Row Quality Time Min 16-24 (No Measure) Turkish Get-Ups -Practice the KB or DB Turkish Get-Up, then accumulate 10-12 reps per side within a 5:00 minute working window...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Strict Press 20 Lateral Bar Hops Get Fit Min 20-35 (Time) For Time 4 Rope Climbs* 12 Shoulder to OH 135/95 60 Double Unders 3/9/60, 2/6/60, 1/3/60 *or 2x S-Arm Ring Rows per arm 15 Min Cap -Rope...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Steady Bike then 3 Rounds 3 Inchworms 10 KB RDLs 10 Lateral KB Hops or Side Shuffles Get Fit Min 20-37 (AMRAP – Reps) AMRAP 3 15 Box Jump Overs 24/20″ 15 KB Swings 53/35 Max Calorie Bike (or machine of choice) -1:00 Rest-...Read More
CrossFit XLT – CrossFit “12 Days of Christmas WOD” (Time) Complete reps as you would sing the song for time: 1 Bar Muscle Up/C2B Pullup 2 Front Squats (165/113) 3 Power Cleans (165/113) 4 HSPU 5 Wallll Balls (20/14) 6 Burpee Box Jumps (24/20) 7 T2B/K2C 8 DB Push Press (50/35) 9 Jumping Knee Tucks...Read More
