Don’t forget. We are going to a Threshers Baseball game Saturday Night in Clearwater. Always a good time. Amazing fireworks! Family friendly. $16 a ticket gets you free food and soda. Discounted beer as well. Today is the last day to ask for tickets!!!! Don’t get left out Warm-Up:3 Sets, Increasing Intensity:30 Echo Bike10 Barbell...Read More

Warm-Up 400m Run:30/:30 Couch Stretch:60 Alternating Active Pigeon Stretch:30/:30 Active Scorpion Stretch:60 Alternating Crucifix Stretch2 Sets10 Russian Kettlebell Swing5 Pause Goblet Squats + 5 Goblet Squats10 Bar Kip Swings10 Alternating Lateral Lunges Front SquatTake 10:00 minutesWork up to a Heavy Pause Front Squat (2 sec)Then 3 Front Squats @ 85-90% of Heavy for the Day5 Front...Read More

Little different Sunday Funday Partner Chipper****runs are together**** other work is split2 Rounds For time400m Run40 Bupree Pull-Ups400m Run40 cleans 135/95400m Run40 Strict Handstand Push-Ups400m Run40 Box Jumps 24/20”Read More

There is Endurance at 8am, Adult weightlifting at 9am and CrossFit at 9am this week. 8am Endurance In teams of 2 Row for 16 MInutes, switching every 2 minutes bike for 16 Minutes switching every 2 Minutes Run for 16 minutes switching every 400You can do the bike or row in order but let’s all...Read More

Warm-Up 2 Sets:30/:30 Couch Stretch1:00 Alternating Active Pigeon Pose:30/:30 Samson Stretch 2 Sets:30 Jump Rope Practice5 Bootstrap Squat with Deep Squat Thoracic Rotations:15 Passive Hang + :15 Active Hang5 Strict Knee to Chest Barbell Primer3 Sets, with an Empty BarbellTall Muscle CleanTall Power CleanTall CleanHigh Hang Power CleanHigh Hang Squat CleanHang Power CleanHang Squat CleanWeightliftingEvery...Read More

Warm-Up 2:00 Cardio Choice:30/:30 Samson Stretch:30 Extended Reverse Plank Bridge:30 Wall Thoracic Extensions2 Sets6 Inchworm Push-Ups10 Alternating Down Dog Toe Touch10/10 Staggered Stance Kettlebell DeadliftPrimer5 Dumbbell Bench Press5 American KBS5 Burpees3 Dumbbell Bench Press3 American KBS3 Burpees@ working weights for the workout “Ferrigno” For Time15-12-9Dumbbell Bench PressAmerican Kettlebell SwingsBurpees Rest 3:00 9-12-15BurpeesAmerican Kettlebell SwingsDumbbell Bench...Read More

This week is a transition week between two different cycles. We went very heavy last week with our 3 rep max tests. No maxes this week, but we will be testing several next week including front squats. Warm-Up: 3 Sets, For Quality:30/:30 Sec Active Scorpion Stretch5/5 Worlds Greatest Stretch10 Alternating Cossack Squats10 Jumping Lunges1:00 Rowing...Read More

Warm-Up: 2 Sets, For Quality10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)8 Scapular Pull-Ups4/4 Single Arm Ring Rows8 Alternating Step-Ups4 Box Jumps Legless Rope Climb Progression-Single Arm Pull-Up and Reach-Legless Rope Climb Kip and Reach-Legless Rope Climb Single Leg Drive Technique-Bicycle Legless Rope Climbs-Rope Climb + Legless Descent-Rope Climb Speed...Read More

Warm-Up: 3 Sets, For Quality (10:00 Cap)200m Run10m/10m High knees and butt kicks5 Tall Muscle Cleans10 Behind the Neck Elbow Punch Throughs8 Back Rack Reactive Quarter Squat Jumps6 Bradford Press with LockoutStrength Barbell Cycling practice-with a quick 5 minute EMOM to practice what you learned. The focus today is to find that quick single cycling...Read More

Sunday FundayWod 116 Minutes Split how you want600m Row20 toes to bar20 Burpees over your rowerWod 2- 12 Minutes- Alternating rounds200 M ski2 Rope climbs Wod 33 Minutes max reps wall balls split how you want Immediately into 5 Minutes for both partner to find a max weight of the following complex 4 deadlifts, 3...Read More