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
Sunday Funday Teams of 3- Wod 1- 9 minutes of max wall balls one team members works, one holds a kettle bell, one rests (every time the kettle bell touches the ground its a 5 burpee penalty for the entire team) Wod 2- 12minute amrap (we will do this outside so DONT park out back)...Read More
8AM (gym is open 8 to 11 for open gym as well) Endurance- Sprints 8-10 400m sprints on the post office road or 6 500m sprints on the rower. rest to work ratio is 1 to 1 on the rower. This is a lot harder than looks as long as you are truly giving max...Read More
Warm Up 100 Meter walking lunge (stretch your hips out.. drive your hips forward, dont rush through this) 50 squats Front Squat Friday Heavy 3’s.. we are going for a 3 rep max.. build to it.. this should take 5 or 6 sets. new athletes we are going to do 5 sets of 7 reps...Read More
Warm Up- Run 800 then 4 rounds of 5 pull ups 10 Push ups 15 Squats Strength is bench 5 sets of 5.. go until you miss Wod- 5 Rounds for time 9 Thrusters 115/75 9 Chest to bar pull ups (sub pull ups or banded pull ups or ring rows) Run 200Read More
