Here is the schedule so far for the 13th. Power is the only issue. Not sure about the septic system but Im guessing it should be fine today. class schedule is (no 5am and 6am because its too dark) 7:00 am class 8:00 am class 9:00-10:00 am open gym 10:00-11:00 am class Afternoon schedule TBD...Read More
First off I hope you are all safe! It looks like everyone is. Ok. We are going to try this. Open tomorrow at 10am to try and get things back to normal. Keep an eye on the private facebook page. There will be no 1. power (no fans, lights or music) 2. Bathrooms are...Read More
Warm Up 3 x 400 Meter run. 90 seconds rest between Strength Front Squat Friday Heavy 3’s 90 percent 3,3,3,3,3 Try to hit all working sets at 90 percent Wod 21-15-9 Deadlifts 275/195 HSPU (sub dumbbell push press) *5 bar muscle ups between rounds 21-bmu-15-bmu-9-bmu Sub for bar muscle ups is 10 pull ups, or...Read More
Warm Up 5 rounds 5 power cleans with and empty bar 5 front squats with and empty bar 5 Strict presses Then Strength Find your two rep max hang clean *hang from anywhere above the knee *can be squat or power *CAN NOT set the bar down Wod 14 Minute Amrap 10 Wall Balls 20/14...Read More
Warm up- 8 minute bike or row then grab an empty bar and perform power snatches and overhead squats Strength 10 Minute EMOM 2 Power snatches 1 Overhead Squats *if you can’t perform a full overhead squat do 2 power snatches + 2 front squats. You will have to readjust your grip for the front...Read More
Keep an eye on the weather this week. There’s a hurricane out there. Not supposed to be close until the weekend. Gym hours will be posted here and on Facebook if they are changed. Warm Up- 4 Rounds 10 Air squats- 1 second hold at the bottom 5 strict pull ups 100 m jog Strength...Read More
We are open from 8am to 11am. Running clock. Coordinate with your workout bros to start at the same time if you want. This is a hero WOD. “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters The Yarnell Hill Fire was a...Read More
Weekend Hours! Friday-regular hours Saturday Closed Sunday Closed Monday open 8am to 11am. Wod is hotshots 19 If you are doing the tampa bay games please rest, row, bike, or mobilize Warm up 100M walking lunge 3 rounds 5,10,15 pull up, push up, squat Strength Front Squat Wod- 15 minute Amrap 7 Box jumps 14...Read More
