At home workoutWith a single DB 21-15-9Db strict pressBent over rowsBurpees *For the db movements that 21-15-9 with the left arm and 21-15-9 with the right arm. IF you only have barbell go a little heavierand do 21-15-9barbell strict pressBent over rowsBurpees over barbell.Read More

We are still working on getting the physical location back open. You can try this one at home if you have a machine or do this as a running workout. Sorry about not getting workouts up the past few days. We will start posting those again. Follow the private facebook group for info about outdoor...Read More

Gym is closed. here is an at home workout. let me know if you want to borrow equipment. Warm up 3 RoundsRun 20010 air squats10 push upsIf you have weights at home do 5 sets of 3 back squats at heavy weight. Wod 800m RunThen 5 rounds of15 sits ups10 lighter weight lunges/ single 50/30...Read More

The gym will be closed. Here is an at home workouts. If you are following along don’t forget to get your bench press in this week. 5 sets of 5 at 70 percentWarm up3 rounds 10 walking lunges10 push upsrun 200Strength- if you weights do either your bench if you haven’t or backsquats. 5 sets...Read More

Gym is still closed- these are at home workouts. If you want to borrow equipment let me knowWarm up4 Minutes of Machine or running then2 rounds 10 DB or barbell snatches 10 Db or barbell clean and jerksFor this workout you will need a dumbbell or a barbell and some running shoes or a machine....Read More

At home workouts only for now. We will keep some weekend park workouts going and get a few workouts going on the outside of the gym shortly. Warm up3 Rounds 5 inch worms with push up10 perfect air squats (do you have perfect squat, post it to the group page) 5 Push press (5 each...Read More

We are still closed but are planning to start doing a few outside workouts here again at the gym later in the week. We will keep you posted on the Facebook members page. At home workout. Warm up- 3 RoundsRun 20010 push ups10 squats with a 1 sec hold10 lungesNo strength today just a longer...Read More

Workout at Keystone Park! Be there at 8 ready to go. 17926 Gunn Hwy, Odessa, FL 33556Theres going to be some dumbbells and some nice little runs.Read More

The gym is closed for a week or two. Let me know if you want to borrow some equipment. Warm up 3 sets5 Front Squats (empty bar) 5 Push Press (empty bar) 20 Single UndersStrength (you can use a barbell or DB’s for this)4 sets of 8 push jerks- 60 percent of 1 rep maxWod AMRAP 12...Read More

Remember the gym is temporarily closed while we get the build out done. Here are some at home options. Warm UpWarm Up  8 min AMRAP 3 bird dogs (each side)10 Heel Toe Rocks 100 M Run 5 Deadlifts (empty bar – build across) 5 Hand Release Pushups WOD 10 sets:  7 Deadlifts (135/95) (these are meant to be light. light is...Read More