Happy 40th Alison! Endurance at 8- Coach Bernie is going to mix it up this week! mobility at 9 bootcamp at 10Read More

Same warm up all week Strength- Deadlift 5,5,5,5,5, – If you look like a dog pooping you are doing this wrong.. no rounded backs. drop weight, get the form, have someone video you, get that back locked in and then add weight. Wod- “Diane” Deadlift 225 lbs Handstand push-ups 21-15-9 reps, for time *Wod’s are...Read More

Warm up is the same all week Strength- Front Squat-5,5,3,3,3,3- Go heavy.. next week we are finding 1 rep max, then going back to higher reps after that. Wod- “Cindy” 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 minRead More

Same warm up as all week Strength- Power Snatch 30 minutes to build up to a heavy 3 reps.. You can reset between reps, but don’t take longer 5 seconds. You should be sweating and practicing with and empty bar before you think about weights on. If you go through this in less than 30...Read More

Warm up- same as monday. same all week. Your strength work is very important. Don’t rush through it. Do 4-5 warm up sets at light weight. 3 reps should be very heavy. The only exceptions are injury or if you are new and learning technique. Technique before heavy weights… When you have your technique go...Read More

All named wods this week!! This week is a test a week! We will be redoing these wods in 8 weeks. It’s the holidays… “I’m busy” is not and excuse. Everyone is busy. It’s time to get comfortable with being uncomfortable. Believe in the system, do the wods with the class. This is difficult but...Read More

Sunday Funday- Teams of 2- Wod 1- 8 minute Amrap 4 minutes on the rower for calories-split work how eve you want 4 minutes of wall balls-split work however you want*there are only 6 rowers, half the teams start on wall balls half the teams start on rowers. score is Calories plus wall ball reps...Read More

Endurance at 8am Mobility at 9am Bootcamp at 10am Endurance 200m,200m,200m,200m Rest 60 seconds between these.. fast pace 400m,400m, Rest 90 seconds between 800m, 800M rest 3 minutes between 400m,400m rest 90 seconds 200m,200m,200m,200m rest 60 seconds between.Read More

We will have open gym from 10am to 2pm. There will a few wod suggestions on the board. Back to our regular schedule starting Saturday.Read More

Happy Thanksgiving! Enjoy the day. Gym is closed and will be open from 10-2 on Friday. We are running a 5k on the Suncoast Trail Thanksgiving morning at 8:00am. If you’d like to join us meet us in the Suncoast Trail parking lot at the north west corner of Hwy 54 and the Suncoast Hwy...Read More