Wod 1- 12 Minutes-split the work how you want 12 Thrusters 95/65 9 Hang cleans 6 Shoulder to overhead. Run 200 as a team Wod 2- 9 minutes row 1000 as a team Remaining time do Clean and Jerks— 135/95 Wod 3- 9 minutes Bike 10 Cals 15 Burpees   If there are more than...Read More

Endurance class will be at the suncoast trail. meet in the parking lot at the suncoast trail and highway 54… NW side of that intersection. THere is a parking lot for the trail there Arrive no later than 7;45AM Bill Sheehan Leftover Turkey Sandwich 5k… lets try this again. Run 5k STARTS AT 8AM you...Read More

Watch for details on the facebook page about the Turkey Sandwich 5k re-do run on Saturday morning. Too much Turkey Warm Up. Row 2000 or bike 10 minutes 20 Empty bar presses Strength Strict press- 5,5,5,5,5 Gradually build up to 5 rep max Wod- Hero Wod Rankel 20 Minute Amrap 6 Deadlifts 225/155 7 Burpee...Read More

ITS TIME The Bill Sheehan 2nd Annual Turkey Sandwich 5k. Meet at the parking lot for the Suncoast Trail at no later than 7;45 am. the run starts at 8am sharp. Parking lot is located at the Northwest side of the State Road 54 and Suncoast Expressway intersection. (Across the street from the Target that...Read More

Dont miss the Turkey Sandwich 5k on Thanksgiving morning The holiday bash on December 2nd at 7pm @Escape Brewing and Family Field Day, fun in Keystone Park on December 2nd during the day. Warm up- 90 Seconds each leg couch stretch 90 Seconds each leg Hurdler Stretch 90 Seconds Each shoulder of arm in the...Read More

Lots of things coming up. *Gym is closed Thanksgiving day Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am Field Day December 2nd, workouts and fun in the park Holiday Party, same night, December 2nd at Escape   Warm up 750m row or 5 minute bike Doing the wod before the strength today! Hero...Read More

Lots of things coming up. *Gym is closed Thanksgiving day Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am Field Day December 2nd, workouts and fun in the park Holiday Party, same night, December 2nd at Escape Warm up- 3 round 200M jog 15 Airsquats, Hold that bottom position, get stretched out for Strength...Read More

Be ready to rock at 10:15 Wod 1- Partner wod 10 minute Amrap 800 M run with a 45/25 pound plate, switch as needed, only one person carries at a time Remaining time partners do max reps of wall balls switching as needed Wod 2- 8 Minutes- Outside Split work however you want, 1 partner...Read More

8am- Turkey Sandwich 5k practice, last chance to practice with a group. Run a mile, rest 5 mintues, run a mile, rest 5 minutes, run a mile. if you are subbing rowing.. row 1600, rest 5, row 1600, rest 5, row 1600. 9am- Get flexy 10am Chipper- solo no partner 50 wall balls 50 pull...Read More

Warm up- Coaches choice Strength Lets Front Squat 7,7,7,7,7 Build up.. go as heavy as possible on your last set Wod-  **************Cluster reps go up every round, weight goes down******************** Get your bar and weights BEFORE the wods start. pick a slam ball you can slam 7 times fairly quickly. whats a cluster…. watch this...Read More