Warm-Up:10 Inch Worms + Elbow to Instep20 Glute Bridges (1sec Pause @ the Top)-then-12:00 EMOMMinute 1 – :40 Plate Hop Series Minute 2 – 12 Alternating Dumbbell DeadliftMinute 3 – :40 Banded Monster Walks “Pumba”24:00 AMRAP12/9 Cal Echo Bike18 Dual Dumbbell Sumo Deadlift12/9 Cal Row18 Renegade Rows12 Box Jump Overs Box Height 24/20”Dumbbells: 50/35lb, 22.5/16kg...Read More

Warm-Up :45/:45 Scorpion Stretch15/15 bird dog-then-For Quality:3 Rounds200m Run50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk5 Wall Slides5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1*Instead of a 3 point touch, perform a burpee behind the line each time.Gymnastics Skill5:00 AMRAPFreestanding Handstand HoldScore = TimeorScore = Reps (1sec = 1 Rep)Scale: Wall Facing Handstand...Read More

4 Minute machine Then Clean and Jerk warm upThenTake 20 minutes to build to a 1rm clean and jerk*Suggested Build3 Reps @ 65%3 Reps @ 70%2 Reps @ 75%1 Rep @ 80%1 Rep @ 86%1 Rep @ 91%1 Rep @ 96%1RM Attempt or attempt When approaching the Clean and Jerk, begin with your eyes focused...Read More

Sunday Funday Teams of 2Wod 114 Minutes Run 200 Together30 Partner wall balls6/4 Rope climbs or 10 pulls Wod 212 Minute Amrap32 Cals row16 sandbags over your shoulderWod 3 6 Minutes for both partners to find 1 rep max of Tampa Bay Games complex4 deadlifts3 hang cleans2 front squats1 clean from the floorRead More

8am Endurance, 9am Weightlifting and 9am CrossFitEnduranceTeams of 3- split how you want35 Minute amrapBike 60 calsRow 60 calsSki 60 calsWhen you complete a machine the team does 15 sandbags over the shoulder before moving to next machine. 9am CrossfitWarm up6 minutes 5 pull ups10 push ups15 squatsWodRow 1000/9007 rounds6 T2B8 DB snatches alt10 seated...Read More

3 Minutes machine ThenSnatch Barbell Warm upsStrengthSnatch Every 1:15 x 10 SetsSets 1-5: 2 Reps @ 70-80%Sets 6-10: 1 Rep @ 83%+ 4 Sets, For Reps1:30 on/1:30 off15 Overhead Squats***-Max Toes to Bar in the Remaining TimeLoad: 135/95lb, 61/43kgWe know you are here to workout. An overhead squat is a great movement to have, but...Read More

Warm-Up 2:00 Row:30 Extended Reverse Plank Bridge:30 Puppy Dog PoseFor Quality2 Sets8 Inchworm to Hollow Hold (1sec)20 Bear Plank Shoulder Taps10 Alternating Step-Ups5 Step-Down Box JumpsHandstand Walk**if you are working on handstand walks or going upside down DONT SKIP! If you are not interested in going upside down DONT SKIPWe will have options For Distance5...Read More

Warm-Up::45/:45 Couch Stretch12/12 Bird Dogs -then-For Quality:6:00 AMRAP:30 sec Wall Lean March10 Deep Lunge Mountain Climbers25 feet high knees 25 feet butt kicks Don’t skip this workout. everything can be adjusted. we know its hot out, we can scale back the run “Memento mori”Every 12:00 minutes, 3 sets, Complete the following:1000m RunSet 1: 60/48 Cal...Read More

Warm-Up:20 Seated 90-90 Rotations-then-For Quality:3 Rounds1:00 Cardio Choice10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups10/10 Banded Monster Walks10 Bootstrap Squatswe will give you time to build a little past your starting backsquat weight “Meditations” For Load:20:00 EMOMMinute 1 – *Back SquatsMinute 2 – 6-8 L-Sit Pull-UpsMinute 3 – 6/6 Contralateral Front Rack...Read More

Warm-Up::45 Elevated Prayer Stretch15 Banded Pull Aparts-then-For Quality:9:00 AMRAP5 Inchworm Push-Ups10 Cuban Press, Light Loading5/5 Single Leg Plate Hops5 Tall Jerks, Empty BarStrength Part A6 Minute emom1 pause split jerk +1 split jerk. start at 75 percent and add weight*pause in the dip and the catchPart B6 Minute Emom1 split jerk. try all attempt above...Read More