100m Run12 Medball Bear Hug Squats50m Sled Push100m Run12 Medball Squat Cleans50m Sled Push100m Run12 Wall Balls 50m Sled PushStrength Review the tempo pull power cleanThen Every 90 seconds for 15 Minutes2 tempo pull cleans heavier than last time we did this. (april 7th)Wod- we are going to adjust the sled distance so we can...Read More

Closed for Easter. Spend some time with the family, get outside, and enjoy the day!Read More

CLOSED!!! Come out to wod wars at the Dunedin Community Center and cheer on your gym friends!Read More

20 A-frame Toe Touches1:00 Dead Hang from Pullup Bar-Then-Alternating EMOM 8:00:50 machine10 S-Arm Dumbbell Clean and JerksStrength On a 15 Minute clock, Athletes perform:1 Hang Power Clean above the Knee1 Hang Power Clean below the Knee *Starting around 50% and building if it looks and feels good For Time15 HSPU45 Dumbbell Snatch 50/35lbs15 HSPU45 Dumbbell...Read More

1:00 Shoulder Swimmers 1:00 Banded Pull Aparts 1:00 Ankle Pumps -Then-6 rounds Alternating Tabata (:20 work :10 rest) so 3 minutes total Burpee Box Jump Overs Light DB Push Press Strength:Strict Press 3-3-3-3 AHAPAMRAP 15 Minutes10 Burpee Box Jump Overs 24″/20″ (burpee box step up is completely fine)Rest :30s Score is Slowest Round CONDITIONING Feel:...Read More

20 Spiderman Lunges5 Inchworms + PushupThenAMRAP 5:00:10 Static Hold on Rings3 Ring Dip Negatives 100m RunThe skill today is GHD sit ups and will be done after the wodAMRAP 1:30 x 6One repeatable set of Muscle UpsMax Sandbag Cleans 150/100lbs*if one of your wod wars teammates is around you might want to consider worm cleansRest...Read More

800m JogThen10-8-6Single Leg RDLs each Side Tempo Ring Rows (controlled pull and descent) Strength Deadlift3×12Set 1: lighter warm up setSet 2: Moderate-heavy Set 3: AHAP, similar or heavier than last week’s final set weight.WodFor Time9-12-18Dumbbell Thrusters 50s/35sBike Calories or ski cals, no row today Feel: Muscle Overload Pacing: Reach Target Score: 5-8 Minutes Firebreather Score:...Read More

With a Partner:Complete 100 Calorie Row/SkiPartner 1 – Rows 10 CalsPartner 2 – Max Good For Yous (2 lunges + 1 squat) *Partners alternate until 100 Calories are completedNo strength today. you will be doing enough squats in the wod AMRAP 25 Minutes with a Partner80 Calorie Row/Ski30 Front Squats @ 50% 1RM Clean60 Calorie...Read More

Some old school Tampa Bay Games wods TEAMS OF 26 Minute Amrap 40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/940 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)40 Box Jumps (Elite/RX 30/24) (All others 24/20)40 Dumbbell Thrusters In the Tampa Bay Games...Read More

We need some running in our lives Teams of 4- 40 Minute amrap 2 scores (rounds and calories) waterfall style-ishPartner 1 starts with a 400m runPartner 2 starts on RowerPartner 3 starts bikePartner 4 starts with a restAt 3….2….1… the 3 working partner start (4th person is lucky, they get to start late)Switching is not...Read More