Go to games.crossfit.com to see Friday’s workout Regular class times at 5a,6a, 9a then from 4pm to 7pm we will be running heats of the workout 25.2 we will be grilling burgers and hot dogs, bring your own drinks. Stop by even if you are not planning on doing the workout. you DO NOT need...Read More

General /Specific Movement Prep (6-8 minutes)2 Sets: For Quality9/7 Calorie Bike20/20 Line Hops (Forward and Back / Side to Side)10 Hollow Rocks20 Glute Bridges10 Air Squats @ 3311 Tempo Specific Movement Prep (8-10 minutes)10 second Easy Bike + 10 second Hard Effort:30 second Double Under Practice10 V-Ups10 Wall Ball Squats -Spend 3-4 minute Talking through...Read More

Body Heat and Mobility (5-7 minutes)2:00 Cardio Choice–10 PVC Pipe Passthroughs5/5 Around the Worlds15/15 second Standing PVC Pipe Prayer Stretch10 Alternating Down Dog Toe Touch:30 second Alternating Active Scorpion StretchCOACH LEAD BARBELL WARMUP WeightliftingEvery 3:00 minutes x 5 SetsPower Snatch + Overhead SquatRest 10-15 secondsSquat SnatchStarting @ 70% and increasing LoadsFor Time10 Bar Facing Burpees20...Read More

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