Warm Up:2 Rounds10 Cal Bike/Row6 Lunges10 Leg Swings Each Leg7 KB SwingsWorkout:WOD 1-Back Squat 1-1-1-1-1-1-1 Using anywhere from 70%-90% for the working sets but staying at that same weight for all 7 sets.Rest as needed between sets.–Coaches notes: Even though the back squat might seem like a simple move there are still plenty of mechanical...Read More
If you are going through/re-doing 20.5 Remember you have from 8am to 10am. SET UP YOUR OWN JUDGE. Once the 10am class starts the class has priority over the floor. 9am Mobility will also have priority of a section of the floor as well.8am Endurance: That Turkey Sandwich 5k is coming up fast, better get...Read More
Lets make this edition of FNL the biggest yet!! Remember heats will be going off from 4 to around 7:15p.m. Come out and cheer on those going through 20.5 and help everyone do their best. OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you...Read More
REMEMBER TOMORROW NIGHT IS THE LAST FRIDAY NIGHTS LIGHTS FOR THE 2020 OPEN. EVEN IF YOU AREN’T REGISTERED OR DID THE WORKOUT IN THE MORNING, COME OUT AND CHEER ON THOSE WHO ARE DOING IT AND HANG OUT WITH THE T.H. FAM!!Warm Up:3 Rounds: 1 min Run(200m)-Bike-Row 10 Lunges With PVC Overhead 5 PVC Good...Read More
22 Days until we hit Thanksgiving and the “4th Annual Bill Sheehan Turkey Sandwich 5k” at the Suncoast Trial. If you haven’t seen the post on the members page CLICK HERE for the event page. Everyone is welcome to come and run all the info is on the pageWarm Up:2 Rounds:2 mins Run (400m)-Bike -Row...Read More
THIS IS THE LAST WEEK OF THE 2020 OPEN. COME OUR AND MAKE THIS WEEKS FRIDAY NIGHT LIGHTS THE BEST ONE YET!!! EVEN IF YOU’RE NOT REGISTERED COME CHEER ON THOSE GOING THROUGH 20.5 AND HANG OUT WITH EVERYONE.Warm Up:3 Mins Run(600m)-Bike-RowTHEN3 Rounds:25m High Knees 20 m Butt Kicks 6 Forward Lunges (3 Per Side)6...Read More
IF YOU ARE REGISTERED FOR THE OPEN DO NOT FORGET TO ENTER YOUR 20.4 SCORES!!There has been questions about a “Midnight Murph” even that I had talked about earlier. We are going to try to reschedule that for now. We will keep you posted. Warm Up:3 Rounds100m Run 8 Wallballs8 Sit Ups8 Empty Bar Shrugs...Read More
Warm Up:3 Minute Run(600m)-Bike-RowTHEN10 PVC Snatch Grip High Pulls8 PVC Pass Throughs7 Elbow Circles Both Ways7 Wrist Circles Both Ways8 Air SquatsWOD 1Overhead Squat 2-2-2-2-2-2-2 Rest as needed between sets. –Coaches notes: For those comfortable with this movement go from either around 65% or 85% of your current 1rm for each set. Try and use...Read More
If you are going through 20.4 for the first time or for a redo remember you have from 8-10 to get the workout done. Past 10am the class will have priority to the floor. At 9am ,mobility will also have priority of a section. 8am-Endurance. Tis the season to practice for the Turkey Sandwich 5...Read More
OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout. –If you are registered we will set you up with a judge to verify your score. -Friday Night Lights will start at 4pm and we will...Read More
