First off I hope you are all safe! It looks like everyone is. Ok. We are going to try this. Open tomorrow at 10am to try and get things back to normal. Keep an eye on the private facebook page. There will be no 1. power (no fans, lights or music) 2. Bathrooms are...Read More
Warm Up 3 x 400 Meter run. 90 seconds rest between Strength Front Squat Friday Heavy 3’s 90 percent 3,3,3,3,3 Try to hit all working sets at 90 percent Wod 21-15-9 Deadlifts 275/195 HSPU (sub dumbbell push press) *5 bar muscle ups between rounds 21-bmu-15-bmu-9-bmu Sub for bar muscle ups is 10 pull ups, or...Read More
Warm Up 5 rounds 5 power cleans with and empty bar 5 front squats with and empty bar 5 Strict presses Then Strength Find your two rep max hang clean *hang from anywhere above the knee *can be squat or power *CAN NOT set the bar down Wod 14 Minute Amrap 10 Wall Balls 20/14...Read More
Warm up- 8 minute bike or row then grab an empty bar and perform power snatches and overhead squats Strength 10 Minute EMOM 2 Power snatches 1 Overhead Squats *if you can’t perform a full overhead squat do 2 power snatches + 2 front squats. You will have to readjust your grip for the front...Read More
Keep an eye on the weather this week. There’s a hurricane out there. Not supposed to be close until the weekend. Gym hours will be posted here and on Facebook if they are changed. Warm Up- 4 Rounds 10 Air squats- 1 second hold at the bottom 5 strict pull ups 100 m jog Strength...Read More
Weekend Hours! Friday-regular hours Saturday Closed Sunday Closed Monday open 8am to 11am. Wod is hotshots 19 If you are doing the tampa bay games please rest, row, bike, or mobilize Warm up 100M walking lunge 3 rounds 5,10,15 pull up, push up, squat Strength Front Squat Wod- 15 minute Amrap 7 Box jumps 14...Read More
DeadLift City Warm up- get in 8 minutes on a bike or rower.. very slow then grab your bar. Going to try for a 3 rep max deadlift. Newer athletes we will do 6 sets of 5 at moderate weight Deadlift 3,3,3,3,3,3 Wod- Jackie (Time) For Time: 1000m Row 50 Thrusters, 45#/35 30 Pull-upsRead More
We will be closed Saturday and Sunday for Labor Day Weekend. Come out to the Tampa Convention Center and watch our teams and individuals compete in The Tampa Bay Games. Some will be competing in Crossfit and some will be competing in Olympic WeightLifting Monday we will be open from 8am to 11am and the...Read More
We will be closed Saturday and Sunday for Labor Day Weekend. Come out to the Tampa Convention Center and watch our teams and individuals compete in The Tampa Bay Games. Some will be competing in Crossfit and some will be competing in Olympic WeightLifting Monday we will be open from 8am to 11am and the...Read More
Warm up- teams of 2- 8 minutes of bike, switch every 30 seconds Strength- 20 Minutes to find you max “Macho Man” (stolen from comptrain) Macho man is 3 power cleans (touch and go) 3 Front Squats 3 Push Jerks *start very light on this and get your working sets in and build up slow...Read More
