8am and 9am are “The Bill” It is Bill’s Birthday workout. Happy Birthday Bill!There is adult weightlifting at 9am as well. “The Bill”67 Doubles (x3 singles)67 Sit ups67 Wall balls67 Cal row67 sandbag or med ball cleans over shoulder67 Alt db snatches 67 Air squats 670 meter run. (Run 3.5 times to the fence and...Read More

Warm-Up :30 Forward and Back Line Hops:30 Side to Side Line Hops:30 Bend and Bow:20/:20 Single Leg Toe Touches – :30 Wall Thoracic Extensions :30/:30 Kettlebell Hip Shift :60 Alternating 90-90 Hip Switch :15/:15 Active / Passive Hang From Pull-Up Bar THEN 2-3 Sets8-10 Bar Kip SwingsHang Snatch High PullHang Power SnatchOverhead SquatSnatch BalanceSquat Snatch22...Read More

Warm-Up 3 Rounds:30 sec Work, 30 seconds restRow @ Easy to Moderate IntensityDual Kettlebell Dead-Stop CleanBear Plank Shoulder TapsSkater Hop and Stick Movement Progressions3/3 Half Turkish Get-Up3/3 Top Down Half Turkish Get-UpPractice Full Turkish Get-UpWorkouts “All That” 30:00 EMOMMinute 1 – 3 Wall WalksMinute 2 – 14/11 Row CaloriesMinute 3 – 1/1 Turkish Get Ups...Read More

Warm-Up: 3:00 Cardio Choice 2 Sets, For Quality:30/:30 Kettlebell Hip Shift:60 Alternating 90-90 Hip Switch10/10 x 90-90 Get-ups 3 Sets10 Alternating Step-Ups + 5 Box Jumps10 Scapular Pull-Ups10 Hollow Rocks10 Alternating V-Ups:10 Hollow Hold10 Air SquatsToe to Bar ProgressionHanging Strict Knee Raises Bar Kip Swing Kipping Knee to Chest Alternating Toe to TargetToes to Target...Read More

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