Warm up- same as monday. same all week. Your strength work is very important. Don’t rush through it. Do 4-5 warm up sets at light weight. 3 reps should be very heavy. The only exceptions are injury or if you are new and learning technique. Technique before heavy weights… When you have your technique go...Read More
All named wods this week!! This week is a test a week! We will be redoing these wods in 8 weeks. It’s the holidays… “I’m busy” is not and excuse. Everyone is busy. It’s time to get comfortable with being uncomfortable. Believe in the system, do the wods with the class. This is difficult but...Read More
Sunday Funday- Teams of 2- Wod 1- 8 minute Amrap 4 minutes on the rower for calories-split work how eve you want 4 minutes of wall balls-split work however you want*there are only 6 rowers, half the teams start on wall balls half the teams start on rowers. score is Calories plus wall ball reps...Read More
Endurance at 8am Mobility at 9am Bootcamp at 10am Endurance 200m,200m,200m,200m Rest 60 seconds between these.. fast pace 400m,400m, Rest 90 seconds between 800m, 800M rest 3 minutes between 400m,400m rest 90 seconds 200m,200m,200m,200m rest 60 seconds between.Read More
Happy Thanksgiving! Enjoy the day. Gym is closed and will be open from 10-2 on Friday. We are running a 5k on the Suncoast Trail Thanksgiving morning at 8:00am. If you’d like to join us meet us in the Suncoast Trail parking lot at the north west corner of Hwy 54 and the Suncoast Hwy...Read More
Warm Up Run 400 20 Hand Release Push Ups 20 Strict pull ups Grab an empty bar and do sets of push presses, and work on split jerk technique Strength Find your a near max in this complex.. (90 percent) We are looking for good technique and no misses 1 push jerk 1 split jerk...Read More
Warm up- Bike 20 cals 50 Doulbes or attempts Then 3 rounds10 PVC overhead squats 10 pass through Grab your bar and practice the strength with an empty bar for 10 minutes. Strength: Find One Rep Max of the following complex (this will take at least 15 minutes.. dont rush this!) One Hang Snatch One...Read More
Warm up 2 Rounds 20 perfect air squats 10 Hand Release push ups 20 pass throughs 20 Double unders or attempts (were going to practice doubles in the warm up for two weeks… I have ropes available to buy) Strength: Back Squat- 5,5,5,3,3,3- Heavy- next week all 3’s week after is 1 rep max, week...Read More
