Warm-Up 3 Rounds:30 sec Work, 30 seconds restRow @ Easy to Moderate IntensityDual Kettlebell Dead-Stop CleanBear Plank Shoulder TapsSkater Hop and Stick Movement Progressions3/3 Half Turkish Get-Up3/3 Top Down Half Turkish Get-UpPractice Full Turkish Get-UpWorkouts “All That” 30:00 EMOMMinute 1 – 3 Wall WalksMinute 2 – 14/11 Row CaloriesMinute 3 – 1/1 Turkish Get Ups...Read More

Warm-Up: 3:00 Cardio Choice 2 Sets, For Quality:30/:30 Kettlebell Hip Shift:60 Alternating 90-90 Hip Switch10/10 x 90-90 Get-ups 3 Sets10 Alternating Step-Ups + 5 Box Jumps10 Scapular Pull-Ups10 Hollow Rocks10 Alternating V-Ups:10 Hollow Hold10 Air SquatsToe to Bar ProgressionHanging Strict Knee Raises Bar Kip Swing Kipping Knee to Chest Alternating Toe to TargetToes to Target...Read More

Don’t forget. We are going to a Threshers Baseball game Saturday Night in Clearwater. Always a good time. Amazing fireworks! Family friendly. $16 a ticket gets you free food and soda. Discounted beer as well. Today is the last day to ask for tickets!!!! Don’t get left out Warm-Up:3 Sets, Increasing Intensity:30 Echo Bike10 Barbell...Read More

Warm-Up 400m Run:30/:30 Couch Stretch:60 Alternating Active Pigeon Stretch:30/:30 Active Scorpion Stretch:60 Alternating Crucifix Stretch2 Sets10 Russian Kettlebell Swing5 Pause Goblet Squats + 5 Goblet Squats10 Bar Kip Swings10 Alternating Lateral Lunges Front SquatTake 10:00 minutesWork up to a Heavy Pause Front Squat (2 sec)Then 3 Front Squats @ 85-90% of Heavy for the Day5 Front...Read More

Little different Sunday Funday Partner Chipper****runs are together**** other work is split2 Rounds For time400m Run40 Bupree Pull-Ups400m Run40 cleans 135/95400m Run40 Strict Handstand Push-Ups400m Run40 Box Jumps 24/20”Read More

There is Endurance at 8am, Adult weightlifting at 9am and CrossFit at 9am this week. 8am Endurance In teams of 2 Row for 16 MInutes, switching every 2 minutes bike for 16 Minutes switching every 2 Minutes Run for 16 minutes switching every 400You can do the bike or row in order but let’s all...Read More

Warm-Up 2 Sets:30/:30 Couch Stretch1:00 Alternating Active Pigeon Pose:30/:30 Samson Stretch 2 Sets:30 Jump Rope Practice5 Bootstrap Squat with Deep Squat Thoracic Rotations:15 Passive Hang + :15 Active Hang5 Strict Knee to Chest Barbell Primer3 Sets, with an Empty BarbellTall Muscle CleanTall Power CleanTall CleanHigh Hang Power CleanHigh Hang Squat CleanHang Power CleanHang Squat CleanWeightliftingEvery...Read More

Warm-Up 2:00 Cardio Choice:30/:30 Samson Stretch:30 Extended Reverse Plank Bridge:30 Wall Thoracic Extensions2 Sets6 Inchworm Push-Ups10 Alternating Down Dog Toe Touch10/10 Staggered Stance Kettlebell DeadliftPrimer5 Dumbbell Bench Press5 American KBS5 Burpees3 Dumbbell Bench Press3 American KBS3 Burpees@ working weights for the workout “Ferrigno” For Time15-12-9Dumbbell Bench PressAmerican Kettlebell SwingsBurpees Rest 3:00 9-12-15BurpeesAmerican Kettlebell SwingsDumbbell Bench...Read More

This week is a transition week between two different cycles. We went very heavy last week with our 3 rep max tests. No maxes this week, but we will be testing several next week including front squats. Warm-Up: 3 Sets, For Quality:30/:30 Sec Active Scorpion Stretch5/5 Worlds Greatest Stretch10 Alternating Cossack Squats10 Jumping Lunges1:00 Rowing...Read More

Warm-Up: 2 Sets, For Quality10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)8 Scapular Pull-Ups4/4 Single Arm Ring Rows8 Alternating Step-Ups4 Box Jumps Legless Rope Climb Progression-Single Arm Pull-Up and Reach-Legless Rope Climb Kip and Reach-Legless Rope Climb Single Leg Drive Technique-Bicycle Legless Rope Climbs-Rope Climb + Legless Descent-Rope Climb Speed...Read More