Warm Up Row 1500 or run a mile Strength- Clean and Jerk emom- 10 minutes Every minute on the minute perform 2 clean and jerks add weight as needed New members using lighter weight please perform 3 reps every minute Wod- 5 Rounds 7 Handstand Push Ups 25 Foot Walking lunge with dumbbells (busy classes...Read More
Warm Up- 50 air squats 30 Push ups Strength- Deadlifts 5,5,5,5,5+ 65%,70%,75%,80%,85% Wod- Squat Clean Elizabeth (if you’re new and don’t have a good squat clean we will power clean and ad a squat or just power clean, its all the progressions!) 21-15-9 SQUAT cleans 135/95 Ring dips **** No bands on the ring...Read More
we will start the wod portion of this in heats, when the first 6 people are ready we will start the first heat. Warm Up- 4 Rounds 5 Pull ups 10 push Ups 15 Squats Strength- Bench Press Wod- 1000 Meter row buy in –Then– 5 Rounds 100 M Farmer carry with KB or Dumbbell,...Read More
Wod start time will be on the board. Warm up 4 rounds Run 200 5 empty bar snatches Strength- Power position POWER snatch (sets of 3) Advance athletes please perform 2 power position power snatches plus one power position full snatch 3,3,3,3,3 work up, no misses. technique time Wod 5 Rounds for time 5...Read More
Start times for the Wod will be written on the board. If strength takes you a longer, be sure to get through your warm up quickly. If you rush the strength portion please do extra sets or hop on a bike or rower to stay warm. Warm up 4 Rounds 5 pull ups, 10...Read More
Did you know you can save 50 cents on most food and beverage purchases by buying a punch card? A punch card is $25 and has 10 punches on it. It is good for cookies, fit-aid and Celsius which are all normally $3.00 a can. Save yourself 5 bucks and buy in bulk. Plus you...Read More
Did you know you can save 50 cents on most food and beverage purchases by buying a punch card? A punch card is $25 and has 10 punches on it. It is good for cookies, fit-aid and Celsius which are all normally $3.00 a can. Save yourself 5 bucks and buy in bulk. Plus you...Read More
Reminder-we are updating our email list. Please put your name and email on the sheet at the desk. –Also, we have nutritional plans and guidance available. Ask us for details– Friends and family are always welcome! Please send a quick text or give us a call at 813-440-8882 if you have a friend that would...Read More
Reminder-we are updating our email list. Please put your name and email on the sheet at the desk. –Also, we have nutritional plans and guidance available. Ask us for details– Friends and family are always welcome! Please send a quick text or give us a call at 813-440-8882 if you have a friend that would...Read More
Reminder-we are updating our email list. Please put your name and email on the sheet at the desk. –Also, we have nutritional plans and guidance available. Ask us for details– Friends and family are always welcome! Please send a quick text or give us a call at 813-440-8882 if you have a friend that would...Read More
