*we are closed Saturday and Sunday MAY 20 and 21st….. for beach weekend!! If you waited around and didnt book a room there most likely arent any left but you can check.  we are staying at hotel sol in redington shores. website is www.thehotelsol.com  BUT BUT BUT there are probably rooms left right across the...Read More

Strength Snatch- from the hang (knees) Catch in the squat if you can. add a squat if you cant sets of 3 3,3,3,3,3 Strength 2 Bench 5,5,3,3,3 Wod Randy 75 snatches for timeRead More

Strength-Deadlifts 5,5,,3,3,3 Last three sets are 70 80 90 percent Wod- 5 rounds 5 Deadlifts 315/225 Run 400 2/1 rope climbsRead More

Core work- Max plank hold Strength- push jerks from rack 3,3,3,3,3 Wod 3 Rounds 10 Thrusters 155/105lbs 10 Box Jump Overs 30/24″ 10 Muscle UpsRead More

Core work- Wall Ball Sit ups 20 2 minute plank. 5 minute plank for Aaron Leech Wall ball sit ups 20 Go over wall Strength- Power Clean, sets of 2- you can reset between reps Work up to a 2 rep max Wod 5 Rounds for time 8 power cleans 185/135 20 Foot handstand walk...Read More

  Core work 25 situps, 2  minutes plank 25 sit ups Strength-Back squat 5,5,3,3,3+ 60%,,65%.70%,80%.%90   Wod- 80 Alternating Pistols – Sub 150 airs squat 60/40 Calorie bike 40 Handstand Push Ups (sub 60 push ups)Read More

Sunday Funday- Come in and get warmed up- we are taking it out side, its too nice to be inside Simplicity- Teams of 2 Wod1 10 Minute Amrap Partner 1 10 kettle bettle swing 10 sit ups Partner 2 run- switch spots when get back Wod 2 8 Minute Amrap Thruster Burpee Ladder 1,1,2,2,3,3,4,4 and...Read More

Strenght Bench Press. Same weekly percentages 5,5,5,5,5 Wod 6 rounds 15 KB swings 70/55 20 Air squats run 400   Enjoy!Read More

Strength Deadlift- Go off percentages we are using this week, but add 10 pounds onto your numbers from the last 4 weeks. 5,5,5,5,5+ Wod 15 Minute Amrap 5 Deadlit 275/195 25 Double unders (50 singles) 5 Strict Hand Stand Push ups, no kipping for rx  (sub 7 kipping Hand stand push ups, or 12 regular...Read More

Strength- Power position snatch- sets of 2, you can drop the bar between reps, just reset quickly. Catch in a squat if you can, power snatch and then squat if you can, or if you’re new just catch as power snatch 2,2,2,2,2 work by feel, no percentages Wod 13 Minutes- First 60/50 calorie bike buy...Read More