THE GYM WILL BE CLOSED ON THURSDAY FOR THE HOLIDAY. EVERYONE IS WELCOME TO JOIN IN ON THE BILL SHEEHAN TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM. MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40 Warm Up:2 Rounds: 50 Double Unders or Singles10 Empty Bar Good Mornings 6...Read More

REMEMBER FOR MONDAY,TUESDAY AND WEDNESDAY WE WILL HAVE THE GYM OPEN ALL DAY FROM 5AM TO 8PM. FRIDAY GOES BACK TO A NORMAL CLASS SCHEDULE. KEEP IN MIND CLASSES HAVE PRIORITY OF THE FLOOR BUT FEEL FREE TO COME IN MID-MORNING AND MID-DAY. We are not not sure how busy it will be from 11-1...Read More

4th Annual Bill Sheehan Turkey Sandwich 5k is only 4 days away!! Get this last running work in before the big show!! 8am Endurance: 45 Minutes of runningOr 45 minutes or rowingCan be scaled by time. Boring yes…. but also effective.Much easier to do with a group rather than by yourself. 9am Mobility 10am Workout:Warm...Read More

Warm Up:4 min Run(80m)-Bike-RowTHEN2 Rounds 8 Sit Ups7 Squat Therapy Reps 1x Burgener warm-up w/Empty BarWorkout:Every 2 Minutes For 30 mins1 Power Clean –Coaches Notes–What a good way to end the week, with some SOLID technical work on one of our favorite barbell movements. Go ahead and read that again. today is not about going...Read More

THE TURKEY SANDWICH 5K IS JUST ONE WEEK AWAY. Remember we are meeting at the Suncoast Trail parking lot at sr54 and the Suncoast at 7:40am to get everyone warmed up before our 8am start. It’s a free event and anyone can come run with us. Warm Up:2 Rounds:2 min Run(400m)-Bike-Row10 Squat Therapy Reps 10...Read More

**Bring your weight vest if you have them so we can ease back into weight vest Wednesdays! Little wod after the strength, Warm Up:4 Min Run(800m)-Bike-RowTHEN3 Rounds200m shuttle sprint (2x 100 m) 8 Squat Therapy Reps 8 Stiff Legged Deadlifts W/Empty Barbell 6 Sit Ups4 Broad JumpsStrengthTempo Deadlift 5×5 Tempo= 5 Seconds Up>2 Second Pause...Read More

What are you doing December 7th? If you answered with “Doing the Inner Gym Competetion” then you are correct. You still have plenty of time to get a partner and get ready for the fun. There are RX and Scaled versions of the workouts and different age divisions. Warm Up:3 Rounds: 1 Min Run(200m)-Bike-Row10 Jumping...Read More

Warm Up:5 Rounds: 10m High Knees 10m Butt Kicks 6 Lunges 6 Lateral Lunges (3 per side) 50m Run (increase acceleration each time) 30 secs of restWorkout:Each For Time: 3x 800m RunRest as needed between efforts.4x500M Row Rest 1:1 between rounds 4X20 cals on the bikes, rest 1:1 between rounds. If **if you are exceptionally...Read More

Sunday Funday Teams of 2 on a running clock. 8 minutes of work 4 minutes of rest Teams will have to start at different spots.Wod 1- 8 Minute Amrap- Split however you want10 Bike Cals10 Burpees 4 minutes rest Wod 2- 8 Minute amrap20 Push ups20 Sit ups4 rope climbs or 8 rope pulls 4...Read More

That Turkey Sandwich 5k is coming up real fast, get in and get those practice runs done!! 8am Endurance: Run or Row 5k (Do the run if you are planning on running Thanksgiving morning) 9am Mobility10am Workout:SOLO VERSION21 Dumbbell Push Press, 50/35 21/15 Bike Calories 15 Dumbbell Push Press, 50/35 15/11 Bike Calories 9 Dumbbell...Read More