Warm Up:3 Rounds 50 Single Unders For Everyone7 Squat Therapy Reps 100m Run7 Sit Ups7 Hand Release Push-Ups Workout- Our friend Dom is shipping off to the Navy tomorrow. Here is a workout he wrote for all of us to try. Thanks Dom! See you after boot camp! WIth a vestT- 19 Toes To BarH-...Read More

Warm Up: 2 Rounds 100m Run 7 Empty Bar Back Squats 6 Good Mornings 10 Lunges 5 Strict Press THEN AS A GROUP 8 Min Barbell EMOM -5 Clean High Pull-5 Power Position Clean -5 Front Squats -5 Tall Split Jerks Workout:Clean & Jerk 2-2-2-2-2-2-2Working to about 70-85% of your 1RM. To have an idea...Read More

Nutrition Challenge participants, make sure you do an In-Body scan this week!! The VIDEO directions are on the private nutrition challnge page. You have until Friday to do the scan. Get your “Before” Pictures taken as well, remember if you have any questions JUST ASK!!TODAYS HOURS 7am,8am,9am,10am 4,5,6,7pm“Hotshots 19” is made for Nineteen City of...Read More

THE GYM IS CLOSED TODAY, Take a rest day before we do the Hot Shots 19 Wod tomorrow! For those signed up for The Nutrition Challenge make sure you get on the In-Body Scale sometime this week. Any day from Monday to Friday. It is best to do it BEFORE you workout, try to get...Read More

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