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
Warm Up Run 400 20 Hand Release Push Ups 20 Strict pull ups Grab an empty bar and do sets of push presses, and work on split jerk technique Strength Find your a near max in this complex.. (90 percent) We are looking for good technique and no misses 1 push jerk 1 split jerk...Read More
Warm up- Bike 20 cals 50 Doulbes or attempts Then 3 rounds10 PVC overhead squats 10 pass through Grab your bar and practice the strength with an empty bar for 10 minutes. Strength: Find One Rep Max of the following complex (this will take at least 15 minutes.. dont rush this!) One Hang Snatch One...Read More
Warm up 2 Rounds 20 perfect air squats 10 Hand Release push ups 20 pass throughs 20 Double unders or attempts (were going to practice doubles in the warm up for two weeks… I have ropes available to buy) Strength: Back Squat- 5,5,5,3,3,3- Heavy- next week all 3’s week after is 1 rep max, week...Read More
Anniversary party tonight!!! BE there. Escape Brewing. NO CLASS ON SUNDAY! Endurance 400m,400m, 800m, 800m, 800m, 800m, 400m, 400m Rest 1 minute between 400’s and 3 minutes between 800’s Mobility at 9 Bootcamp at 10Read More
Take care of your hands tonight if you’re planning on doing toes to bar!! Don’t forget, party of the year happens this Saturday November 19th at 7pm. Escape Brewing.. you can find Escape Brewing on google maps. Strength Push press 4-3-3-1-1 (find 1rm) Wod 10 rounds 10 Toes To Bar (sub knee raises or sit...Read More
