14th session of squats and milk. A few more sessions and then we are done Warm up- 30 perfect air squat. If you are not doing squats and milk do 6 sets of heavy 3’s You have 16 minutes to do this. We are only doing it once this week. Wod- 3 Rounds for time...Read More

Warm up- Everyone warms up, we are doing the wod first today- Meet at the board right away to go over everything. Strength is after the wod 5 minute bike Then 3 rounds of 5 pull ups (this is also the time to get your pull up area ready for the wod) 7 KB swings...Read More

Happy Monday. Dia De Los Dead Lifts. Happy Birthday Manoli. Warm Up- Run 800 with a partner and learn one fun fact about them. We will go over fun facts when you all get back 20 Weighted good mornings 40 Walking lunges 20 Deadlifts with an empty bar Strength- This should take awhile 5 sets...Read More

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