Sunday Funday Old school addition Teams of 2 Wod 1- 7 Minutes Run 800m then max cleans for time 155/105 Wod 2- 10 Minutes 7 Kb swings 5 Kb squats Run 200m Switch every round, you can start your swings when you see your partner run around the corner of the building Wod 3 150...Read More

8 am endurance Running 2×200 rest 60 seconds 4×400 rest 2 minutes 1×800 rest 3 minutes 4×400 Rest 2 mintues 2×200 rest 60 seconds 9am Mobility 10am Partner workout Buy In- Both Partner run 800m together Then- 500m row 80 Db Thrusters 500M row 80 Db snatch 500m Row 80 Db squats 500M row Cash...Read More

CROSSFIT OPEN DAY 18.2!!!!! We will run two or three heats of this. Come in, partner up, warm up, and go! Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Women use 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a Read the...Read More

Warm up- 3 Rounds Run 200 5 strict pull ups 10 Good Mornings 15 push ups 10 Minutes to work on pull up progressions. If you have your pull ups, do 5 sets of 5 strict… or 5 sets of 5 weighted pull ups. We are deloading from most strength this week. Give the body...Read More

Warm Up 3 Rounds 10 Cal bike 10 push ups 10 pull ups Meet at the board. Go over sumo deadlift high pull technique and progressions. review the push press Grab a bar. Coach led sumo high pull progression EMOM 0-2  10 Sumo deadlifts 2-4  10 sumo deadlift plus shrug 4-6  8 full sumo deadlift...Read More

Warm Up, 3 Rounds 200 meter row, 10 wall balls Long wod today, especially if you were here yesterday. No strength, plus we are deloading from squats and milk. Strength/Skill- spend 15-20 minutes learning muscle up progressions and drills. Not close to muscle up.. or dont have a pull up.. no problem… work on the...Read More

LABOR DAY HOURS 8am to 11am. One wod only Hotshots 19. Start before 10:15 as we are time capping anyone going past 11am. “Hotshots 19” Time cap 40 minutes Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. This is workout...Read More

TAMPA BAY GAMES AT THE CONVENTION CENTER!!!!!!!!!!!!! GYM Closed! come cheer on your friends!!!!Read More

Warm Up- 3 rounds 10 cal row 20 Pass throughs 20 ohs with pvc Grab a bar Snatch Review (Newer athletes go empty bar, experienced athletes you can put a little weight on) 0-2 Minutes 7 Power Position Power Snatch Plus over head squat 2-4 minutes 7 hang position power snatch plus overhead squat 4-6...Read More

Warm Up 2 Rounds 15 perfect squats 7 HSPU or what ever variation or scaling you are doing for the wod Run 200 LAST SESSION OF SQUATS AND MILK. DONT do it if you are not confident in the weight you are using or if you feel like you will get injured. switch to 3...Read More