Teams of 2 or 3“99 Problems”Row 209999 hang power snatches99 toes to bar99 wall balls99 walking lunges99 Kettlebell swings99 pull ups99 goblet squatsRow 2099Read More

Endurance 8am, CrossFit 9am, Weightlifting- Coach Kailey is out but you are welcome to stop in and do the program she has written for tomorrow. 8amTeams of 314 Minutes Row for cals14 Minutes ski for cals14 MInutes run, switching every 200mYour team can start on any machine they want but everyone save the run for...Read More

Warm-Up15 Bootstrap Squats + Block & Twist15/15 Clamshell Plus-then-9:00 AMRAP5 Muscle Clean and Press3 Hang Muscle Snatch + 3 Hang Power Snatch:10 Top of Ring Dip Support:10 Dead Hang + 10 Scap Pull-UpsRing muscle up progressions “The Partitioned Standard”30 Clean and Jerk30 Ring Muscle-Up30 Snatch Load: 135/95lb, 61/43kg *Partition as desired Time Cap: 20:00 L2:...Read More

Coaches will go over the double under challenge and sheets will be on the desk to fill out. This is a great way to learn you doubles if you don’t have them or to practice stringing many doubles together if you do have them. Warm-Up5/5 World’s Greatest Stretch:30/:30 Couch Stretch-then-For Quality:9:00 EMOMMinute 1 – :45...Read More

Warm-Up:10 Inch Worms + Elbow to Instep20 Glute Bridges (1sec Pause @ the Top)-then-12:00 EMOMMinute 1 – :40 Plate Hop Series Minute 2 – 12 Alternating Dumbbell DeadliftMinute 3 – :40 Banded Monster Walks “Pumba”24:00 AMRAP12/9 Cal Echo Bike18 Dual Dumbbell Sumo Deadlift12/9 Cal Row18 Renegade Rows12 Box Jump Overs Box Height 24/20”Dumbbells: 50/35lb, 22.5/16kg...Read More

Warm-Up :45/:45 Scorpion Stretch15/15 bird dog-then-For Quality:3 Rounds200m Run50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk5 Wall Slides5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1*Instead of a 3 point touch, perform a burpee behind the line each time.Gymnastics Skill5:00 AMRAPFreestanding Handstand HoldScore = TimeorScore = Reps (1sec = 1 Rep)Scale: Wall Facing Handstand...Read More

4 Minute machine Then Clean and Jerk warm upThenTake 20 minutes to build to a 1rm clean and jerk*Suggested Build3 Reps @ 65%3 Reps @ 70%2 Reps @ 75%1 Rep @ 80%1 Rep @ 86%1 Rep @ 91%1 Rep @ 96%1RM Attempt or attempt When approaching the Clean and Jerk, begin with your eyes focused...Read More

Sunday Funday Teams of 2Wod 114 Minutes Run 200 Together30 Partner wall balls6/4 Rope climbs or 10 pulls Wod 212 Minute Amrap32 Cals row16 sandbags over your shoulderWod 3 6 Minutes for both partners to find 1 rep max of Tampa Bay Games complex4 deadlifts3 hang cleans2 front squats1 clean from the floorRead More

8am Endurance, 9am Weightlifting and 9am CrossFitEnduranceTeams of 3- split how you want35 Minute amrapBike 60 calsRow 60 calsSki 60 calsWhen you complete a machine the team does 15 sandbags over the shoulder before moving to next machine. 9am CrossfitWarm up6 minutes 5 pull ups10 push ups15 squatsWodRow 1000/9007 rounds6 T2B8 DB snatches alt10 seated...Read More

3 Minutes machine ThenSnatch Barbell Warm upsStrengthSnatch Every 1:15 x 10 SetsSets 1-5: 2 Reps @ 70-80%Sets 6-10: 1 Rep @ 83%+ 4 Sets, For Reps1:30 on/1:30 off15 Overhead Squats***-Max Toes to Bar in the Remaining TimeLoad: 135/95lb, 61/43kgWe know you are here to workout. An overhead squat is a great movement to have, but...Read More