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

Mobility and Body Heat (4 minutes)2:00 Cardio Choice:30 second Puppy Dog Pose:20/:20 Scorpion Stretch:30/:30 Deep Lunge Ankle Mobilization:30/:30 Banded Front Rack Stretch General + Specific Prep (4-6 minutes)2 Sets:8 Box Step-Ups + 6 Box Jumps (Step-Down)6 Tall Muscle Cleans + 6 Barbell Front Squats:15 second Passive Hang + :15 second Active Hang8 Ring V-Outs8 Ring...Read More

General /Specific Movement Prep (3-5 minutes)2 Sets: For Quality:30 second Row4 Inchworm to Hollow Hold (1-2sec):30 Second Shuttle Runs8 Barbell Romanian Deadlifts6 Tall Muscle Cleans4 Hang Power Cleans–Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)3 Pause Power Clean3 Slow Pull Power Clean3 Power Clean–Then Build Towards Working...Read More

General Warm-Up: (4-6 minutes)2 Sets: For Quality12 Banded Pull Aparts12 second Hollow Hold6 Inchworm Push-Ups12 Down Dog Toe Touch10/10 Single Leg Glute Bridges Specific Warm-Up ( 6-8 minutes)3 Sets: For Quality10 Glute Hip Thrust Off Bench8 Barbell Bench Press, Building Loads10 second Ring Support Hold8 Dual Kettlebell Deadlifts, Building Loads100ft Farmers CarryStrengthBench PressTake 10 minutes...Read More

General Warm-Up: (8-10 minutes)3 Sets: For Quality:30 – :45 second Cal Bike10 Bootstrap Squats10 Alternating Step-Ups10 Barbell Bent Over Rows10 Barbell Back Squats Specific Warm-Up (4-6 minutes)2 Sets: For Quality6 Scapular Pull-Ups6 Bar Kip Swings8 Ring Rows8 Single Dumbbell Step-Ups @ Warm-Up Loads10/7 Calorie echo Bike–Take Barbells to the Rack and Begin Back Squat. We...Read More

What to expect this week (Monday Workout below)What to Expect This Week:Monday: 5RM “Touch N’ Go” Power Snatch and Open Style TripletTuesday: Back Squat 10RM and challenging grip and quad stamina burnerWednesday: Bench Press 10RM, Followed a challenge midline and upper body midline conditioning pieceThursday: The return of the 40:00 EMOM, with a bit of...Read More

Wod 116 Minutes Ski 25030 Partner wall ballsRun 200 TOGETHER15 Power Cleans 155/105Wod 210 Minutes 16 HSPU24 Toes To bar80 Doubles (or 120 singles) Wod 34 Rounds for Time-18 minute cap30 Cal Ski4 Rope Climbs30 single DB snatches 70/50Score on wod 3 is cals+deadlifts+burpeesRead More

8am teams of 335 minutes amrap50 cal row50 cal ski50 cal bike**6 sled pushed in between movements. Down and back counts as ONE, you should each be going twice9amWarm-Up:3 Sets: For Quality1:00 Echo Bike10 Hollow Rocks10 V-Ups15 Air Squats ConditioningFor Time 35 Minute-ish cap50 Hang Power Snatch 75/55lb, 34/25kg100 Air Squats50 Burpee Box STEP overs100/80...Read More