DON’T FORGET IT IS A NORMAL AFTERNOON SCHEDULE TONIGHT SINCE THE OPEN IS OVER, CLASSES GOING BACK TO 4-5-6PMWarm Up:5 mins Run(800m)-Bike-RowTHEN 3 Rounds: 5 Frog Squats7 Deadlifts Empty Barbell 7 Bent Over Rows Empty Barbell 5 Overhead Squats Empty Barbell 5 Push-Ups 1 Turkish get-up Right arm 1 Turkish get-up Left arm +Turkish get...Read More
Warm Up:3 Rounds100m Run7 Slamballs6 Russian Twists w/Slamball5 Seated Slamball PressWorkout:3 Rounds For Max Reps:1 Minute Max Dumbbell Push Press 50/35 INT-35/25 BEG 25/101 Minute Max Sit-ups1 Minute Max Bike CalorieRest 3 mins Between Each Round–Coaches Notes:–There will not be separate transition time from movement to movement so try to set up in 1 area....Read More
Warm up:5Min Run(800m)-Bike-RowTHEN2 Rounds: 10 Burpees8 Knee Raises1x Burgener Warm-up w/Empty barWorkout:30 Minute EMOM1 Hang Power Snatch RX- +/-75% INT- +/-60% BEG-+/-50% OF YOUR HANG SNATCH 1RM–Coaches Notes:–Instead of looking at the length of this as a negative use it to your advantage to maybe go a little heavier with the movement and work on...Read More
Do you have a partner for the Inner Gym Competition on December 7th yet?? You should find one and get yourselves ready for the throwdown!!That night will also be our Gym Anniversary Party at Escape Brewery Warm Up:4 min Run(600m)-Bike-RowTHEN3 Rounds: 10 Jumping Air Squats 10 Power Clean & Push Press w/Empty bar 10 Bent...Read More
THOSE WHO ARE SIGNED UP FOR THE OPEN DON’T FORGET TO PUT THAT LAST SCORE IN, THE EARLIER YOU DO IT THE BETER!! CLICK HERE To go to the CrossFit WebsiteWarm Up:2 Rounds 200m Row8 Empty Bar Shrugs6 Squat therapy reps4 Seal to Down Dog StretchStrength:Back Squat 5-5-3-3-2-260%-65%-70%Workout:5 Rounds:50 Double Unders or Singles15 Push Press...Read More
Warm Up:2 Rounds10 Cal Bike/Row6 Lunges10 Leg Swings Each Leg7 KB SwingsWorkout:WOD 1-Back Squat 1-1-1-1-1-1-1 Using anywhere from 70%-90% for the working sets but staying at that same weight for all 7 sets.Rest as needed between sets.–Coaches notes: Even though the back squat might seem like a simple move there are still plenty of mechanical...Read More
If you are going through/re-doing 20.5 Remember you have from 8am to 10am. SET UP YOUR OWN JUDGE. Once the 10am class starts the class has priority over the floor. 9am Mobility will also have priority of a section of the floor as well.8am Endurance: That Turkey Sandwich 5k is coming up fast, better get...Read More
Lets make this edition of FNL the biggest yet!! Remember heats will be going off from 4 to around 7:15p.m. Come out and cheer on those going through 20.5 and help everyone do their best. OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you...Read More
REMEMBER TOMORROW NIGHT IS THE LAST FRIDAY NIGHTS LIGHTS FOR THE 2020 OPEN. EVEN IF YOU AREN’T REGISTERED OR DID THE WORKOUT IN THE MORNING, COME OUT AND CHEER ON THOSE WHO ARE DOING IT AND HANG OUT WITH THE T.H. FAM!!Warm Up:3 Rounds: 1 min Run(200m)-Bike-Row 10 Lunges With PVC Overhead 5 PVC Good...Read More
22 Days until we hit Thanksgiving and the “4th Annual Bill Sheehan Turkey Sandwich 5k” at the Suncoast Trial. If you haven’t seen the post on the members page CLICK HERE for the event page. Everyone is welcome to come and run all the info is on the pageWarm Up:2 Rounds:2 mins Run (400m)-Bike -Row...Read More
