“Catalina Wine Mixer” Changing it up today. Partners will be picked at random. Don’t be shy! 800M Run Warm up Then 5 stations 3 rounds of this, one partner works at a time! Team work.. if someone is dying out, pick up the slack Jack. 2 Minutes of Wall Balls 2 Minutes of Rowing 2...Read More
Tonight is Party Night https://www.facebook.com/events/2067901483476965/ 8am Endurance Train Harder Triathlon Run 2 miles Row 2k Bike 5 miles on the assault bike Scaling- Run 1 Mile Row 1k Bike 2.5 Miles 9am Mobility 10am- “The Bill” Happy Birthday Bill! This workout is dedicated to you! Show up and find out what it is. It’s...Read More
Meet at the chalk board at the top of the hour. If you are early DON’T start the warmup. Stretch, bike, run, row or work on a weakness…. doubles.. pull ups…. pistols…. so many to chose from. Warm up- Lets jump right into deadlifts so you have a little time to recover for “Fight Club”...Read More
Meet at the chalk board at the top of the hour. If you are early DON’T start the warmup. Stretch, bike, run, row or work on a weakness…. doubles.. pull ups…. pistols…. so many to chose from. Warm up- 4 Rounds 10 Rower Cals 15 Push ups Strength- Bench Press DO NOT add 5 pounds...Read More
Meet at the chalk board at the top of the hour. If you are late jump into class where the rest of the class is. We are finishing a lot of work in an hour, don’t fall behind. If you are there early stretch, row, run or work on a skill. Warm Up- Overhead Squat...Read More
Meet at the chalk board at the top of the hour. Stretch or row or run if you are there early. If you are there late (which happens more in the summer) jump into class at that point. Don’t fall behind. Warm up- 4 Rounds 5 Strict Pull Ups 10 push Ups 15 Squat Run...Read More
Meet at the board at the top of the hour. If you are there early DONT start your warm up. work on your weaknesses or mobilize. everyone has 100 unbroken double unders right? Everyone has weighted pistols, pull ups, perfect push ups right?? there is plenty to work on for everyone no matter what level...Read More
Come in, get a bar ready, warm up. Be ready to go by 10:10 Tampa Bay Games Floater Wod practice Wod 1 Teams Of 2 Partner 1 does a minute of cleans Partner 2 does a minute of clean and jerks Rest 3 minutes The switch so you can see who does better at what...Read More
It’s that time. 8am Endurance- There is a reason a track is 400 meters around… because running 400’s makes you a better runner! Hate Running- 6×400 with 90 break.. push yourself. these should all be at a fast pace Kind of like Running 8×400 with 90 second break Like running 10×400 with 90 second break....Read More
Warm Up- 5 minute row, then SQUAT THERAPY 25 air squats against the wall THEN 25 ohs with pvc Grab a bar 0-2 minutes 8 Power position power snatch 2-4 8 Hang position power snatch 4-6 8 hang position full snatch plus or hang power snatch plus OHS Strength- Sets of 2 (no dropping the...Read More
