Back to basics continues with the warm upBike 5 minutes, coach will review what a good push up, and what good progressions for push ups look like4 rounds for time10 wall balls10 Perfect air squats10 perfect push upsStrength-Deadlift- yes they might come up in the open, but we cant avoid them for 5 weeks. these...Read More

Back to basics weekThis is a high volume day. Don’t worry… YOU CAN DO IT! Warm up with a partner. Run a wall ball for 800m… so fun.. we will wait for you to get back..When you get back the coaches will show you a perfect wall ball shot then EVERYONE is going to 25...Read More

Let get back to basics today-You need a good foundation to build off of. Partner row/bike for 8 minutes 1 person rows for 1 minute the other does 10 squats and holds the last one. after meet at the front of the room and we will wall squat to fix all these air squats. 30...Read More

Sunday Funday with a twist… This is a partner wod, until the final wod.Wod 1- 11 Minute Amrap, split the work how you want50 cal row150 doubles or 250 singlesWod 2- 11 minute amrap20 cal bike20 sumo deadlift high pulls 95/6520 burpeesWod- 11 minutes to finish DITCH YOUR PARTNER YOU ARE GOING SOLO100 DB single...Read More

Endurance- 5k Training. You have four weeks until you attempt to run your fastest 5k whether it here or at this race on Friday April 19thhttps://runsignup.com/Race/FL/Tampa/RoarThroughYborTwo options-If you have run a 5k, treat this as speed work. Go fast on these miles3×1 mile with 5 minute restIf you haven’t run a 5k treat this as...Read More

Workout of the day can be found at games.crossfit.comAre you all ready for 19.4? Class times are 5am, 6am, 9am, 10am and then beginning at 4am we will start Friday Night Lights. Just show up anytime, warm up and we will get you into a heat.Read More

Because of the Crossfit Open we won’t be having a strength piece today. Instead we start class with a short 5 minute bike and then 15 minutes of mobility. Wod-Partner Wod-25 Minute Amrap Split all work however yo want. 2 sled pushes 50 foot overhead walking lunge with DB 40 wall balls 30 cal row20...Read More

Warm up-800 m run (morning classes run four 200’s so we dont drag dirt in)Then 4Rounds5 pull ups 10 push ups15 squats 10 pass throughsReview press, push press, push jerk…. as a family! StrengthStrict press- Work your way to a 1 rep max, start light, get at least 7 sets to get there. Might look...Read More

Today is going to be so fun! Warm up-Let’s try this again-8 minutes with a partner1 person bikes 1 minutes1 person does 10 air squats and the holds the bottom of their list squat until its time to switchGrab a bar-Clean progressions0-1 minute 10 power position clean pulls1-2 Minutes 8 power position power cleans2-3 Minutes...Read More

Be sure to submit your open scores if you haven’t.If you want to redo or need to do 19.3 arrange a judge before you get to class. Todays wod is a great example of intensity over volume. The wod should be fast! Pick weights and movement subs that keep you moving very quickly. Going heavy...Read More