CrossFit XLT – CrossFit WARM UP (No Measure) Warm Up Min 0-12 200m Run 10 Air Squats 10 Kip Swings 10 Front Squats w/ empty bar 10 Kipping Pull Ups 10 Thrusters 10 Butterfly Pull Ups Get Fit Min 18-26 (Time) “Fran” FOR TIME 21-15-9 Thrusters 95/65 Pull Ups 8 Min Cap -Benchmarks deserve full effort if you’re able to give it today. Full effort doesn’t mean running head first into a wall, but strategizing the best possible plan of attack and going hard. If you think you can finish RX in under the cap, try to take that on. Otherwise modify and keep track of your time and version. (WELLNESS WOD) (Time) FOR TIME: 21-15-9 DB Thrusters (any weight, ideally completed unbroken) Pull Ups (any variation) Get Strong Min 35-53 (8 Rounds for weight) BACK SQUAT In 18:00 Complete 2 Back Squat “Waves” 6-4-2-1 -Each “Wave” is a set...Read more

2/1 – 9th anniversary of XLT! In honor of XLT’s 9th birthday, we are having a SPIRIT WEEK leading up to our Open House – 1/30 through 2/4!! Matching Monday – Grab your gym bestie/workout buddy and twin for the day! Team Tuesday – Rep your favorite sports team apparel! Wacky Wednesday – Wear your craziest, mismatched gym outfit! Throwback Thursday – Rock your best 80’s & 90’s gear! Freedom Friday – Wear your RED (Remember Everyone Deployed) & American attire! SPIRIT SATURDAY – Wear your favorite XLT apparel! Paint the gym BLUE & GREEN! 2/4 – xlt OPEN HOUSE: Join us for a partner WOD @ 7a & 8a to help us celebrate 9 years of friends, fitness, and memories at XLT! The WOD will be modifiable and achievable for people of any level of fitness! Immediately following the WOD, there will be a couple of fun, liftoff challenges...Read more

CrossFit XLT – CrossFit Metcon (Time) Conditioning Test 5k Row For Time Metcon (No Measure) Post WOD 3 Sets: 5 V-up complex (lt leg+rt leg+both legs) 20 KB Tea pots 10 Ab roll outsRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 2 Rounds For Time 400m run 7 Deadlifts(275/185)(225/153) 14 Pull ups 21 Box Jumps 28 Russian KBS (70/53)(53/35) STRENGTH Post WOD Box Squats 3X8 @ 60% of 1 RMRead more

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