Warm-Up: (8-10 minutes)3 Sets: For Quality1:00 Row, Increase Intensity Each Round10 Scapular Pull-Ups8/8 Single Arm Ring Rows6 Inchworm Push-Ups`Strengthevery 2:00 x6 5 reps of Bench Pressstart at 75 percent and build up to about 85 if possibleworkout Every 4:00 minutes x 4 Sets20/16 Calorie Row12 Chest to Bar4 Wall WalksWall Walks to 10in off the...Read More

Monday’s workout is below. Here is what to expect this weekMonday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box JumpsTuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall WalksWednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and...Read More

Sunday night open workout attempts from 5pm to ?BUT there is a Penske truck unloading party at 11am, no class at 9amYou are welcome to come in sunday night and do open workout even if you are not signed up for the open.if you want to sign up for the open go to games.crossfit.comRead More

workout details are posted at games.crossfit.com IF YOU ARE REGISTERED FOR THE OPEN AND WANT TO COMPLETE THIS TOMORROW PLEASE PRINT A SCORECARD AND LINE UP A JUDGE. I won’t validate scores if you don’t have a judgeWe will be running heats of this on Sunday at 5pm as well. 25.1 As many rounds and...Read More

READ THIS-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, it’s fun BUT the schedule will be...Read More

********READ THIS**********-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing. -the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, its fun BUT the schedule will...Read More

READ THIS-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, its fun BUT the schedule will be...Read More

What to expect this week. Mondays workout is below********READ THIS**********-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing. -the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up...Read More

Wod 112 Minutes – split how you want200m Bearhug sandbag walk 100/7040 Db snatches, Wod 2 (2 parts)12 Minutes 12 Bar Muscle ups12 burpees over your bar12 CleansRound 1 135/85Round 2 155/105Round 3 185/125Round 4 205/145** if you make it past round 4 stay at that weightMinutes 12-14 make reps cleans at 205/145Wod 312 Minutes...Read More

8am Endurance Teams of 340 Minute amrapRow 50*Ski 50*50 Single Db snatches* *between each movent 30 bike cals and 21 burpees9am- 40 Minute Cap4 Rounds for Time800m Run30 American Kettlebell Swings30 Wall BallsRead More