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

2 classes today at 8am and 9am. All Weightlifters are invited (as always) to jump into this workout on Monday. We are going to switch things ups this year and do the Hero Workout DT. We will do the Hotshots workout next month. Warm up.Machine 4 minutesThenGroup Barbell warm upFor the workout today don’t worry...Read More

We will have 2 classes tomorrow on Labor day at 8am and 9amRead More

Gym Hours this weekendSaturday 8am endurance, 9am crossfit, 9am adult weightliftingSunday CLOSEDMonday 8am and 9am only CrossFit. Closed the rest of the day8am Endurance35 MinutesTeams of 4Row SkiBurpee sandbag get oversRun 400Switch stations when the person gets back from the 4009amWarm up on boardStrength5×5 bench*between each set do a set of 5 to 10 strict...Read More