Gymnastics Skill / Stamina DevelopmentBar muscle up or pull up and dip skill/strength development Option 1 – Bar muscle ups4 minute EMOM4 repsRest 2:00 minutes4 minute EMOM3 repsRest 2:00 minutes4 minute EMOM2 reps_____________________Option 2 pull ups dips3 sets of a 4 minutes emom3 or 4 Pull-Ups + 3 or 4 Ring DipsRest 2:00 minutes between...Read More

Warm-Up:8 minute EMOM, Alternating each minute: Minute 1: Machine of Choice Minute 2: :25/25 Seconds, World’s Greatest StretchMinute 3: 10 Barbell Behind The Neck Snatch Grip Push Presses + 10 Barbell Overhead Squats, 45/35lb Minute 4: 50/50ft (15/15m) Bottom-Up Kettlebell Overhead Carry, Moderate LoadStrengthWeightlifting : Snatch5 minute EMOM1 Muscle Snatch + 1 Hang Power SnatchStraight...Read More

All regular classes today 5am, 6am, 9am, 10am 4,5,6pmWarm up3 Sets, For Quality1:00 minute Cardio Choice15 Banded Good Mornings or empty bar8 Walking Inchworms8 Empty Bar deadlifts 1:00 Different cardioWod- Conditioning day after a holiday feastEvery 5:00 for 30 minutesAlternate stationsThat means you will be at each station 3 times. that will be 60 deadlifts....Read More

YES WE ARE OPEN AT 1017 GUNN HIGHWAY! I’m not posting the warm up today or detailed skill work but we are doing both. scaling options posted at the gymSkill workToes to bar progressions Wod For Time60 Double Unders30/21 Calorie Echo Bike15 Toe to Bar40 Double Unders20/14 Calorie Echo Bike15 Toe to Bar20 Double Unders10/7...Read More

Gym is temporarily closed. Try this workout at home. If you need to borrow some equipment let us know. Warm up with 3 sets of 10 push ups10 squats with a 1 second hold at the bottom10 sit ups200m run wod for time 80 Air Squats 50 sit ups 40 Push-Ups 800 meter Run 40...Read More

Still temporarily closed. Watch the facebook page this week for updates about the gym. Here’s a fun one you can do at home with a db or barbells. Be sure to warm up with a run and some db or barbell snatches at a light weight5 Rounds for time20 Alternating Db snatches OR 10 barbell...Read More

At home workoutWarm up-warm up3 roundsrun 1 minute (30 seconds out, 30 seconds back)10 push ups10 sit ups Strength if you have a barbell at home5 sets of 4 front squats at about 75 percent Wod-5 roundsIn 2 minutes perfrom-20 kb swings or 20 db hang clean and press (10 each arm)-then in the remainder...Read More

Gym is closed this week. try this at home workout Amrap 7 minutes 12 single arm db thrusters (5 each side)12 sit upsRest 57 minute amrap12 single arm db snatches12 push upsRead More

At home workout to try. Gym is closed this week. Complete as many rounds as possible in 23 minutes: 16 shuttle runs (each 25-ft length is 1 rep)9 bar-facing burpees3 power cleans 125 lb 185 lb*ScalingScale weightIf you have only dbs do db power cleans. If you have only a single db do 3 or...Read More

Workout at Keystone park 8am17928 Gunn Hwy, Odessa, FLThere will be sandbags and teams of 2 or 3 depending on how many show up.Read More