Strength Day! Warm Up- 5 Minute Row then 30 OHS squats with pvc using the rig as your guide with the pvc pipe, chest up! ****Extra Work Posted at bottom of page Grab and empty bar! Strength-12 minutes to complete, get on it. DONT WORRY, there are more squats after 20 rep back squat, add...Read More

Warm Up- 2 Rounds 200m Run 20 Wall Squats 90 Seconds hurdler  stretch each leg, 90 seconds couch stretch Wod first today- Accessory work after the wod is handstand progressions or a handstand push up or walk wod that a coach will help you with! Wod 2 rounds for time of: Run 1 mile 100...Read More

Tampa Bay Games Practice- TEAMS OF 4 today, try to get your original team in here if you are competing. 10 Min AMRAP- WOD 1 Buy In:  Females Complete 500m Ski/Males Complete 500m Ski (CHANGE TO ROWER, 1 REGISTERED FULL TEAM CAN USE THE SKIER) 30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35)...Read More

8am Endurance Its 400 time 400’s are fast! This is not a jog, if you can talk more than a couple words, you are going too slow BUT REMEMBER, you are trying to hold the same fast pace for all the intervals. Don’t go too fast on the first two! Hate running do 6×400 with...Read More

Warm up- 6 Minute partner row, switch every minute.. go fast! 30 Overhead squat therapy squats, use the rig if you have to. https://www.youtube.com/watch?v=1X-MLCHNwEU Grab a bar- Its back squat time! 20 reps, 5 pounds heavier than you did last time, you have 12 minutes to finish 30 minutes after the hour- Review the Hang...Read More

Warm up- 3 Rounds 200 M run 20 Weighted good morning 20 Walking lunge steps 10 Light Deadlifts (you’ll be using the same bar for the strength) Strength, Review the deficit deadlift! Points of performance. This strength should take you almost the whole hour, but if not there is great sprint Wod Below! Deficit deadlift...Read More

Warm Up 800 Meter Run 30 Pass Throughs 30 Overhead Squats with pvc Strength/skill Snatch- Power position only (you can add weight and use this as warm for what follows. Coach Led Perform 20 power snatches from the power position Perform 15 Power Snatches from Power Position+Overhead squat Perform 7 FULL snatches from the power...Read More

Warm up- As a class starting on the hour! If you are there early please row, stretch, double under practice, pull ups , run, bike…. or anything you need to work on. 30 Squat Therapy squats with a 2 second hold at the bottome, then head to the rack and find an empty bar Strength-...Read More

Warm Up- 5 Minutes to bike, stretch or row 5 after the hour, meet at the board, go over the wod Strength/Skill Emom Start with an Empty Bar, you can add weight as your getting warm. Emom 0-2 Minutes 10 Power Position Power Cleans 2-4 Minutes 8 Hang position Power Cleans 4-6 Minutes 8 Power...Read More

Sunday Funday- Teams Of 2- Wod 1- 12 Minute Amrap- split the work however you want 16 Burpees 32 Wall Balls Run 200M together Wod 2- 8 Minutes Complete as many rounds as possible of “DT” splitting work however you want. 12 Deadlifts 155/105 9 Hang Cleans 6 Push Press Wod 3 TEAMS OF 3...Read More