Warm Up 5 Minute Row Then 2 Rounds 10 wall balls 5 Box jumps Run 100 Meet at the front of the room, no strength today. Coaches will go over progressions and advise you how to scale this one. This is a named girl Wod.  not a fan of this many box jumps but it...Read More

Back squat day! 11th session almost there, over half way. should be creeping up on that 50ish pounds heavier than week 1 30 Wall Squats 2 set of 10 empty bar 3 Sets of 7-10 building to your 20 rep rep Weight 20 Reps! Complete as many rounds as possible in 12 minutes of: (WE...Read More

Sunday Funday Team of 2 Wod 1-10 Minutes 10 Synchronized dumbbell snatches 20 Pull ups split how you want 1 partner does 100m farmer walk while the other rests Wod 2- 8 minute amprap- Split how you want 10 Deadlifts 225/185 40 Wall Balls Wod 3- partner wod 6 Minutes 6 slam balls 6 burpees...Read More

8am Endurance- Lets Run 800’s! come in, run one slow 600 to warm up Then 5X800M with 2:30 Minutes breaks or 6×800 same breaks *no need to change this unless your are injured. everyone had room to improve on running.. run these fast and consistent. “How fast should I run?” Fast enough that you shouldnt...Read More

Warm up 3 Rounds 10 cal row 10 push ups 10 air squats all day strength day (There is sled work after strength if you are interested) Coach led Review and practice with empty bar 25 strict press 20 Push press 20 Push Jerks BUT Before we start that… LETS DO OUR 20 REP Squats...Read More

Hero Wod, we will start warm up at 5 after, Row, Run or bike if you are early Grab a bar. Review the squat clean thruster (cluster) Coach led warm up- 0-2 Minutes 7 power cleans from the hang postion 2-4 Minutes 7 power clean from the hang plus front squat 4-6 Minutes 5 full...Read More

Bring your running shoes….. It’s NOT a 5k- Warm up- Run 6×200 2 Minutes of hurdler stretch per leg 2 minutes of Couch stretch 1 Mile Run Time Trial There will be time left at the end of class after the wod. Coaches will take you through the proper progressions to help you get your...Read More

Warm Up 3 Rounds Row 10 calories 15 Push Ups 15 pass throughs 15 PERFECT squat with a one second hold Strength- Strict Press 3,3,3,3,3 Build up to a 3 rep max! Logistically a tough Wod Today. We will set up several squat racks with varying weights. some people might be sharing a bar. do...Read More

Warm up: 3 rounds Run 200 15 Overhead squat with a pvc 20 Overhead walking lunges with a Pvc Move Right Into your 20 reps of back squats- 12 minutes cap to get your set of 20 in, use your sheet, add 5 pounds to the last time you did this. two sets of 10...Read More

Sunday Funday at Keystone Park Located at 17928 Gunn Highway; Odessa, Florida 33556 Be There at 8:45 AM Wod starts at 9:10. Bring lots of water and some food to share after if you want! Familiy friendly!Read More