Sunday Funday Lets see how fast a team can get through this rx Warm up your squats before. for at least 10 minutes ++FInd a teammate that is going to use the same weights as you!! Partner wod for time 4 front squats 295/185 60 Burpees 8 BACK squats 275/165 50 Burpees 12 FRONT squats...Read More

So you ate really really really bad huh? 8am Choose 1- Row 5k or Row 10k 9am mobility 10am- Calorie blaster Partner wod 45 Minute amprap, go up the ladder Bike or rower cals (mix it up) and burpees Split burpees and cals however you want, but run together. 2,2 run 200 together 4,4, run...Read More

NO 5Am Or 6Am Wod today. First class is Fit class at 9am. then normal schedule the rest of the week. Coach led warm up with a review of the med ball clean 12th Round of Squats and Milk   Then Wod is 3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men:...Read More

Come one, come all to the 3rd Annual Bill Sheehan Turkey Sandwich 5k! The gym is CLOSED so don’t go there! Be at the Suncoast Trail parking lot at State Road 54 and The Suncoast Expressway promptly at 8am to participate. We are starting at 8:15 whether you are there or not. We run the...Read More

**************The 3rd Annual Bill Sheehan Turkey Sandwich 5k will be happening tomorrow morning at 8am on the suncoast trail. A lot of people show up every year. Don’t be a loser and miss it this year************* We meet in the Suncoast Trail Parking lot at Hwy 54 and the Suncoast (Veterans) We start at 8:10...Read More

40 perfect, perfect perfect air squats then Squats and Milk. session 11.. You know the drill. 15 minutes to finish Wod 4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for...Read More

Don’t forget about this Thursday morning. https://www.facebook.com/events/1947120048668181/ Remember the gym is closed Thursday, we are running the 5k posted above instead. FRIDAY HOURS are NO 5am or 6am, but we do have a 9am, 10am, 4,5,6pm. Be there Warm Up 4 rounds 5 pull ups 10 push ups 15 Squats Grab a bar and review...Read More

Time to take our fitness outside! It’s going to be nice out Front Parking lot fitness Teams of 2- Wod 1- 8 Minute Amrap Split work however you want 30 Kb Swings 30 Push Ups 30 Squats with your Kb Wod 2- 8 Minute Amrap- One partner completes a round, then the other partner goes...Read More

8 am endurance. Last chance to practice for the 3rd annual Bill Sheehan Turkey Sandwich 5k on Thanksgiving morning Run 3×1 mile. Rest is equal to the time it took you to run. Push the pace 9am Mobility 10 am Partner Wod. 40 Minute time cap 100 Cal row buy in Then chipper of 150...Read More

Warm up 3 rounds 5 pull ups 10 push ups 15 squats 20 walking lunges Snatch EMOM 0-1 Minute 10 power position power snatch 1-2 Minute 10 Hang position power snatch 2-3 Minute 8 from the shin with OHS 3-4 Minutes 6 full snatches, you can add weight at this point if you want Then...Read More