Pear Blossom Register


Laura Taking a Quick Breather!!

Hello XFA family hope you all had a wonderful weekend.  We have a busy couple of days with this promo video being filmed on Monday and Tuesday.  All normal class times will still be available, there just might be a film crew and some extra lights. We also need to put the T-shirt order in so if you haven’t already, make sure you let us know if you want one and what size you need?  Just a reminder for all our Pear Blossom Runners to try to register this week for the race.  Click on the link below.



3 Rounds

15 GHD Situps

15 GHD Back Ext

15 KBS

15 Pushups

15 Pullups



Work on DU’s

5 Rounds

7 DL 225/115

21 DU’s


Runs For The Week

4 x 120 secs max effort with a 60 sec rest

2 x 200m holding a pace rest 60 sec then 4 x 400m holding best possible pace.  Never slowing more than 3 sec from best interval 2 min recovery after each 400m

15 min time trail

1 comment
  1. Ben said:

    Lovely WOD, great wake up! 😀

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