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 first few rounds – choose your WB accordingly. If Muscle Ups are not happening, choose a progression like jumping or banded BMU if you’re close. Otherwise 6 Strict Pull Ups will be a fine substitute and should take a similar amount of time. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 10 15 Wall Balls (any weight) 6 Horizontal Ring Rows (make them challenging) Get Powerful Min 41-56 (Weight) Split Jerk EMOM 10 1 Rep then 5:00 to establish a Heavy Single -The EMOM is simply to have time to drill reps and foot work....Read more

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 25 Toes to Bar 15 Min Cap -You can afford to push a bit harder out of the gate on this with the small rest window built into the middle. That doesn’t mean you need to go unbroken, but don’t be afraid to hang on to the TTB and barbell if you’re moving well! Box Jump Overs should have a step off the back side like the previous Open standard WELLNESS WOD (Time) For Time 25 Sit Ups 30 DB Hang Cleans 35/20s 35 Box Jumps 20″ 2:00 Rest 35 Box Jumps 30 DB Hang...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 gotten. The things we love most about you include, your dry humor, your ability to make every class more fun and your humble attitude when you out-lift everyone in the gym. In all seriousness, we love havinng you around and we look forward to helping you hit those new 2024 goals and starting the year off strong 💪💪 –Occupation? Audiologist at Springfield Clinic and part time Tarot Card reader at Apollo’s Pythia -Tell us something we don’t know about you? When I was a kid I was an extra in the movie Sister Act, during...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 the Back Squat, Strict Press, and Deadlift. Even if you did a bit too much partying the night before, you should be able to hit some decent numbers and have an understanding of your baseline of strength to build off of for the year to come. Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. 10 Min Cap -Classic Benchmark. Legs will be more than primed for a strong Row and Thruster effort. Then just do your best to finish strong on the Pull Ups.Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 5 Strict Pull Ups 10 Push Ups w/ :03 Negative 15 OHS w/ PVC Pipe Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m Run (or 500m Row) 12 Toes To Bar/Knees to Chest 24 Wall Balls 20/14 12 Pull Ups 24 HSPU 12 Chest to Bar 24 Front Squats 185/125 (from the ground)Read more