Time to work off that TurkeyPartner Wod Chipper, can be done in any order but you must finish one movement before you move to another. choose your game plan wisely for what order you are doing this in.. try to alternate a pushing movement with a pulling movement 40 Minute cap100 rower cal100 bike cals1000m...Read More
8am Endurance: 2 options** if you can not run, we have subs for that. don’t avoid this workout if you are currently unable to run. Option 1Run 1 hour straight.. whatttttt?? don’t worry we can scale by time starting with 20 minutes of run/walk for beginners. 20 to easy try 30… or 40.. or 50.....Read More
Warm Up:4 Rounds: 1 min Run(200m)-Bike-Row5 Air Squats 5 Ring Rows 5 Hollow Rocks or 30 sec Hollow Hold1 Turkish get-up, right arm 1 Turkish get-up, left armWorkout:“Barbara” **you can do this as partner wod or solo. IF you are going solo SWITCH THE PULL UPS TO 10 PER ROUND5 Rounds Each For Time: 20...Read More
Meet at the Suncoast Trail Parking Lot at 7:40am to join us for the 4th Annual Bill Sheehan Turkey Sandwich 5k. The run will start at 8amThe gym will be closed for the dayEnjoy the day with your family and loved ones and give thanks for another wonderful year and all that has been in...Read More
**REMEMBER THE GYM WILL BE CLOSED ****TOMORROW FOR THANKSGIVING**EVERYONE IS WELCOME TO JOIN IN ON THE TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM. MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40AM TO WARM UP AND GO OVER THE COURSE OF THE RUN Warm Up:2 Rounds: 3 min Run(600m)-Bike-Row...Read More
Warm Up:4min Run(800m)-Bike-RowTHEN3 Rounds: 50 Single Unders 8 Stiff Legged Deadlifts W/Empty Bar8 Bent Over Rows W/Empty Bar6 Box Step-Ups6 Sit Ups . Workout:“Christine” 3 Rounds: 500m Row12 Deadlifts RX-Bodyweight INT-1/2 BW BEG-1/4 BW21 Box Jumps 24/20–Coaches Notes–If this is your first time going through this benchmark try to aim for staying under 15 minutes. If...Read More
THE GYM WILL BE CLOSED ON THURSDAY FOR THE HOLIDAY. EVERYONE IS WELCOME TO JOIN IN ON THE BILL SHEEHAN TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM. MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40 Warm Up:2 Rounds: 50 Double Unders or Singles10 Empty Bar Good Mornings 6...Read More
REMEMBER FOR MONDAY,TUESDAY AND WEDNESDAY WE WILL HAVE THE GYM OPEN ALL DAY FROM 5AM TO 8PM. FRIDAY GOES BACK TO A NORMAL CLASS SCHEDULE. KEEP IN MIND CLASSES HAVE PRIORITY OF THE FLOOR BUT FEEL FREE TO COME IN MID-MORNING AND MID-DAY. We are not not sure how busy it will be from 11-1...Read More
4th Annual Bill Sheehan Turkey Sandwich 5k is only 4 days away!! Get this last running work in before the big show!! 8am Endurance: 45 Minutes of runningOr 45 minutes or rowingCan be scaled by time. Boring yes…. but also effective.Much easier to do with a group rather than by yourself. 9am Mobility 10am Workout:Warm...Read More
Warm Up:4 min Run(80m)-Bike-RowTHEN2 Rounds 8 Sit Ups7 Squat Therapy Reps 1x Burgener warm-up w/Empty BarWorkout:Every 2 Minutes For 30 mins1 Power Clean –Coaches Notes–What a good way to end the week, with some SOLID technical work on one of our favorite barbell movements. Go ahead and read that again. today is not about going...Read More
