Warm Up 2 rounds 400m Run 5 Pull Ups 10 Push Ups 15 Air Squats Strength Thruster Build to a Heavy Single or 5×5 Technique workWod15 Min AMRAP 1 Rope Climb 6 Alt DB Snatches (70/50) 12/8 Cal Bike *Night Classes- Special guest coach Jordon Garrison will be teaching all the night classes. He has...Read More

Warm Up16mEMOM Minute 1-See The Light Sit ups Minute 2- Heel Touches Minute 3- Band Pull Downs Minute 4-Mountain Climbers All sets 30sec on 30 rest Wod 00-3:00 Minutes2 RDs 10 Push Press 95/65 10 Box Jump Over Minutes 3-6 2 RDs 12 Push Press 12 Box Jump Over Minute 6-9 2 RDs 14 Push...Read More

Warm up2 rounds 150m Row 7 PVC Strict Press 5 Jump Squats 10 PVC Pass throughs StrengthPush Press 5-5-5-3-3-2-2 (5s@65% 3s@70% 2s@75) Wod Rx (advanced)9 Muscle ups50′ HS Walk 5 Squat Snatches (135/95) 7 RMU 50′ HSW 5 Squat Snatches 5 RMU 50′ HSW5 Squat Snatches Wod Version 2 Intermediate25 Chest to bar pull ups...Read More

Come in and bike, row, or roll out until 5 after, then we are jumping into this EMOMWarm up16m EMOM Minute 1-15/12 cal row Minute 2-40 Double Unders Minute 3-12/9 cal bike Minute 4-6 Goblet squatsWod For tIme 750/600m Row 150 Double Unders 50 Hang Clean DB Clean and Jerks (50/35) Accessory work if there...Read More

Are your taxes done?Warm up 2 rounds 400m Run 5 Pull Ups 10 Push Ups 15 Air Squats Grab a barbell, go over at least 2 sets of empty bar back squats. THEN a few more sets to build to your first working weight, pay attention to the reps and percentages. They jump around StrengthBack...Read More

Partner wod 4 rounds with Partner 8 Man makers 50/35 while other partner holds plank20 Deadlifts 275/205 while other partner holds wall sit24 Single Arm DB Thruster 50/35 while other partner scissor Kicks Cash Out 400 Double Unders while other partner rows. This is not confusing, THIS IS NOT A CRISIS SITUATION you can switch...Read More

Gym Closed. Head to the Dunedin Community Center which can be found on google maps. There is a weightlifting competition and a crossfit comp that several members of the Train Harder Family are participating in. If you are in need of a workout to do at home, here it isRun for 20 minutes. Every OTHER...Read More

Remember the gym is closed tomorrow for the WOD WARS competition. Head to Dunedin to watch your gym friends! Warm up3 rounds100m Run20 Lunges, 10 Burpees, 10 Barbell Shrugs, 10 Strict Press with and empty bar Strength- take 5 minutes to build up to your 75 percent then Bench Press 5×5 75% WOD: 15 Min...Read More

REMINDER!!! Gym is closed all day Saturday! Head out to Dunedin to watch everyone compete in wod wars. DONT BE LATE TODAY. we are going to get right into things so we can get to the wodWarm up-2 rounds6 paces of Samson Stretch 400 M slow run5 pull ups TESTING1 Mile For TimeMax Strict Pull...Read More

Weighted Vest Wednesday- Bring a vest if you have, if you don’t, no problem.. wod was written to do either wayWarm up3 rounds200m Run 10 pass through10 Front Squats with an empty bar90 seconds each arm of elbow up on racked bar to stretch for front rackStrength-take 5 minutes to warm up to your first...Read More