REMEMBER IF YOU ARE DOING THE NUTRITION CHALLENGE TO HAVE YOUR IN-BODY SCANS DONE BY TODAYWarm Up:1 Round10 Call Row8 Empty Bar Shrugs8 Clean High Pulls8 Hang Power Cleans8 Front Squats 8 Strict PressStrength:Back SquatEOM For 10 Mins6 Back Squats 80%Workout:15-12-9 Hang Squat Cleans RX-135/95 INT-95/65Bar Facing Burpee REST 3 MINS 15-12-9 Bar Facing Burpee...Read More

Warm Up: 16 Min EMOM 8 DB Hang Clean and Jerks 53/35 12/8 Cal Bike 6 Bar Over Burpees8 KB Swings 53/35 Workout: 3 Rounds 10 Deadlifts 275/185 50 Double Unders INT. Version:3 Rounds 10 Deadlifts, 185/135 50 Double Unders-Single UndersBeg. Version:3 Rounds 30 Dumbbell Deadlifts 50/35 50 Single UndersThis workout should be FAST, as...Read More

Warm Up:3 Rounds 50 Single Unders For Everyone7 Squat Therapy Reps 100m Run7 Sit Ups7 Hand Release Push-Ups Workout- Our friend Dom is shipping off to the Navy tomorrow. Here is a workout he wrote for all of us to try. Thanks Dom! See you after boot camp! WIth a vestT- 19 Toes To BarH-...Read More

Warm Up: 2 Rounds 100m Run 7 Empty Bar Back Squats 6 Good Mornings 10 Lunges 5 Strict Press THEN AS A GROUP 8 Min Barbell EMOM -5 Clean High Pull-5 Power Position Clean -5 Front Squats -5 Tall Split Jerks Workout:Clean & Jerk 2-2-2-2-2-2-2Working to about 70-85% of your 1RM. To have an idea...Read More

Nutrition Challenge participants, make sure you do an In-Body scan this week!! The VIDEO directions are on the private nutrition challnge page. You have until Friday to do the scan. Get your “Before” Pictures taken as well, remember if you have any questions JUST ASK!!TODAYS HOURS 7am,8am,9am,10am 4,5,6,7pm“Hotshots 19” is made for Nineteen City of...Read More

THE GYM IS CLOSED TODAY, Take a rest day before we do the Hot Shots 19 Wod tomorrow! For those signed up for The Nutrition Challenge make sure you get on the In-Body Scale sometime this week. Any day from Monday to Friday. It is best to do it BEFORE you workout, try to get...Read More

Change of plans, gym is OPEN TOMORROW 8 to 11am. Wods will be posted but you can also use it as open gym time!! We have some members competing at the Tampa Bay Fit Expo at the Tampa Convention Center in several of the events being held there. There is a spectator charge to get...Read More

THE GYM IS CLOSED TOMORROW AND SUNDAY!!! We will be open Monday with select hours. Warm Up:15 Minute EMOM30 second on 30 second rest for all 5-Mountain Climbers-Windshield Wipers -Weighted Hip Bridges -V Ups-Heel TouchesWorkout:3 rounds 75 Double Unders/Singles 50 Air Squats 25/18 Cal RowExtra:Bike Tabata for Max Calories Lets see who can get top...Read More

The Gym is Closed this Weekend (Saturday and Sunday) we will write up some “Home Wods” you can do and post your scores to the Facebook group page. Monday hours are 8,9,10am and 4,5,6,7 pm. We do the Wod Hot shots 19 every labor day. NUTRITION CHALLENGE STARTS SEPTEMBER 2ND BE READY!!! 5 day ramp...Read More

WE ARE CLOSED THIS SATURDAY AND SUNDAY FOR LABOR DAY WEEKEND. We will be open Monday for select hours and will post those hours later this week. If you are free Saturday there is a Fitness Expo at the Tampa Convention Center. We have a few members competing in the CrossFit Event and Weightlifting event,...Read More