Change of plans, gym is OPEN TOMORROW 8 to 11am. Wods will be posted but you can also use it as open gym time!! We have some members competing at the Tampa Bay Fit Expo at the Tampa Convention Center in several of the events being held there. There is a spectator charge to get...Read More
THE GYM IS CLOSED TOMORROW AND SUNDAY!!! We will be open Monday with select hours. Warm Up:15 Minute EMOM30 second on 30 second rest for all 5-Mountain Climbers-Windshield Wipers -Weighted Hip Bridges -V Ups-Heel TouchesWorkout:3 rounds 75 Double Unders/Singles 50 Air Squats 25/18 Cal RowExtra:Bike Tabata for Max Calories Lets see who can get top...Read More
The Gym is Closed this Weekend (Saturday and Sunday) we will write up some “Home Wods” you can do and post your scores to the Facebook group page. Monday hours are 8,9,10am and 4,5,6,7 pm. We do the Wod Hot shots 19 every labor day. NUTRITION CHALLENGE STARTS SEPTEMBER 2ND BE READY!!! 5 day ramp...Read More
WE ARE CLOSED THIS SATURDAY AND SUNDAY FOR LABOR DAY WEEKEND. We will be open Monday for select hours and will post those hours later this week. If you are free Saturday there is a Fitness Expo at the Tampa Convention Center. We have a few members competing in the CrossFit Event and Weightlifting event,...Read More
Have you signed up for the Nutrition Challenge yet? Go ahead and click here to do that.Warm Up:2 Min Run-Bike-Row THEN 1 ROUND1 Empty Bar Burgener Warm Up 4 Pull Ups 8 Empty Barbell Bent Over Rows Workout:“Teamed Up Tuesday” 6 Rounds 200m Run I go You Go 14 Toes to Bar 4 Bar Muscle...Read More
REMEMBER THIS IS THE LAST WEEK TO GET SIGNED UP FOR THE NUTRITION CHALLENGE. Even if you missed the meetings we can still set you up on the apps and give you the information you need. It’s also the last week for the Check-In Challenge, we pick that $100 Winner on Sunday September 1st. Warm...Read More
DON’T FORGET The Nutrition Challenge meeting is TODAY AT 11am. You DON’T have to be signed up to attend the meeting, we can answer any questions you have before you get set up. Click here for the link to register.ENDURANCE: Option 1:Mile Time Trial RunTo properly warm up for the mile Run two 800’s slowly....Read More
Don’t forget about the Nutrition meeting tomorrow at 11am. You do NOT have to be part of the challenge to attend. If you are ready to register just click here. Warm Up: 2 Min Bike-Run-Row2 Rounds10 Lunges8 Good Mornings With Empty Barbell6 Strict PressStrength: Back Squats10 Min EOMOM5 Reps Starting at 65% Going to 85%20...Read More
Warm up-16 Minute Amrap (4 rounds)Minute 1-8 BurpeesMinute 2-12 Heavy Curls (6 each arm)Minute 3-12 single dumbell tricep extension (over head) Minute 4-30 Second hollow holdGet space ready for wod and practice these new movements 8 Minute Amrap10 Single Arm Hang Dumbbell Split Snatches 70/5010 Toes To Bar *must alternate arm every repRest 4 minutes...Read More
