I have an early airport run in the morning so won’t be at class. See you all Monday. Warm up: Warmy+ 3 rds. of; 5 pull ups 10 wall balls 20 sit ups Xfit WOD: EMOM of; 1,2,3…20 push ups 20,19,18…1 squats Rd 1 looks like this – 1 push up, 20 squats within 1 […]

Here’s to wishing everyone a Merry Christmas and a Happy New Year! Some highlights from the 2024 Xfit WOD group – Jason called out Simeon’s burpees and provided a video showing where the lack of full range occured. Simeon took 3 weeks off once video circulated, flew to Michigan to improve his range and was […]

Monday will be the 12 Days of Christmas WOD. Bring yourself, family, and/or those visiting for the holidays, the more the merrier. Warm up: Warmy+ Tabata, 3 rds of; Split squats Plank hold KB squats KB swings Xfit WOD: Day 9 to the 12 Days of Xmas WOD: 4 rounds, 10 reps of; KB Swings […]

Warm up: Warmy+ Tabata, 3 rds of; Square bear crawl HRPU’s Lateral jumps over line Plank slide Xfit WOD: AMRAP in 12 minutes of; Complete as many reps as possible in 12 minutes of: 1 pull-up, 2 push-ups, 3 squats2 pull-ups, 4 push-ups, 6 squats3 pull-ups, 6 push-ups, 9 squatsEtc. Follow your partner, start after […]

Warm up: Warmy+ 4×4 push press + 25 single skips Xfit WOD: 25 minute AMRAP of; 10 Hang cleans (95/65) 10 Front squats 10 Push press 10 Lunges Pull up work: 10,9,8,7,7