Warm-Up 4 Sets20 seconds on / 10 second transition– Dead-Hang From Pull-Up Bar– Burpee Bar Touch– Bar Kip Swings– Ring Rows- –Alternating Single Arm Kettlebell SwingsGymnastics Skill ProgressionSpend 10-15 minutes on Chest to Bar Technique and Progressions-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range...Read More

3 Sets30 Seconds @ Each Station30 seconds off– Machine of Choice– Bottoms Up Kettlebell Waiters Walk (Switch @ 15 seconds)– Bear Plank Shoulder TapsBradford Press with LockoutStrengthEvery 2:30 x 4 Sets3 Strict Press + 5 Push PressStarting @ 70% of Strict PressThis is to be done as unbroken complex, building loads with the goal of...Read More

Warm-Up:3 Sets,1:00 Cardio Choice (Bike / Run / Row)8 Walking Inchworm to Hollow10 Deep Lunge Mountain Climbers10/10 Single Leg Glute Bridges10 Alternating Dead-Bug Heel TapsRowing Form and TechniqueRowing Form and Technique video– Pick Drill– Arms and Body– Legs and Body– Half Stroke– Full Stroke“Empty the Tank” For Time:Every 3:00 x 9 Sets, Alternating StationsStation 1:...Read More

2 Sets, For Quality30 second Jump Rope Practice5/5 Pendulum Lunges10 Scapular Pull-Ups5 Strict Knee to Chest10 Alternating V-UpsSpecific4 Sets, (6:00 minutes)3 Back Squats+3 Goblet Squats*Building loads on bothStrengthFor Load:Every 3:00 x 4 Sets5 Back Squats @ 75-80%Rest 15-30 seconds4-6 Speed Goblet SquatsThis format dictates that we will be choosing a load in the 75-80% range...Read More

Warm-Up:Part A) Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps Part B) Barbell Warm-UpThen Pull-Out a Barbell|2 Sets6 Romanian Deadlifts6 Hang Muscle Cleans6 Strict Press3 Tall Power Cleans3 Push Jerk *Perform with Empty Barbell Part C) Specific Barbell Primer2-3 Cycles, Cueing PositionsClean Lift...Read More

There will be NO 9am classes CrossFit or Weightlifting classes today only an 8am endurance class. Come out to Tampa Bay games!!8am Endurance In teams of 2 Row for cals 12 MInutes, switching every 2 minutes bike for 12 cals Minutes switching every 2 Minutes Run for 12 minutes switching every 200M**since the bike and...Read More

Warm-Up 2-3 Sets, For Quality1:00 Row (:30 ez/:20 mod/:10 hard)6/6 Dumbbell Windmills4/4 Single Arm Dumbbell Push-Up Renegade Row2/2 Single Arm Devils Press10 banded glutes steps each way, front back left and righStrengthBench PressEvery 3:00 x 4 Sets3 Reps @ 80%Rest 30 seconds 5 Reps @ 70%% based on 1RM Bench Press. You will perform 3 reps...Read More

Warm-Up2 Sets, Through:40 seconds on, :20 seconds off– Walking Inchworm to Hollow Body– Hollow Rocks– Wall Walk to Handstand Hold– Scapular Pull-UpsGymnastics Handstand walk progressionsCoach will take you through progressions. If you have no interest in going upside down, thats ok. We will have you do 5 sets of 10 (4 each arm) alternating dumbell...Read More

Warm-Up:2 Cycles Through :40 seconds on / :20 seconds Rotate Stations– empty barbell Good Mornings– Alternating Step-Ups – 3 Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time– Echo BikeStrengthDeadliftEvery 3:00 x 4 SetsSet 1: 6 Reps @ 70%Set 2: 5 Reps @ 75%Set 3: 4 Reps @ 80%Set...Read More

Warm-Up 400m Group Run 2 Sets, For Quality30 second Tempo Air Squat (30×1) *3 seconds down, shoot up, no pause at the bottom)15 second Ring Support Hold5-10 Russian Push-Ups5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups10-15 second Chin Over Bar HoldStrength/skill ring muscle progressionsWorkout“Circle of Life”For Reps:20:00 AMRAP16 Wall Balls4 Ring Muscle Ups200m RunWallball: 20/14lbs (9/6kg)...Read More