Remember the gym is temporarily closed. Today would have been an all cardio day. Here are some choices. If you have a machine Row 5k or ski 4kRun 5kOr run/walk 5k (3.12 miles) Or Run/walk 20 minutes Or longer interval run trainingRun 800M rest 4 minutes Repeat 4 times.Read More

The gym is closed for a week or two but here is your at home workoutWarm up6 minutes amrap10 Air Squats  6 A Frame Toe Touches 30 Second run (15 seconds out 15 back)Strength Bench Press 5×5 at 65 percentIf you have access to a bench use it. If not pick a repeatable number of push ups...Read More

Remember we are closed this weekHere is an at home workout. Check the Train Harder CrossFit Members Facebook page for details. Here is an at home workout Warm Up   3 Rounds 30 sec assault bike (no bike, do a 30 second run sprint)5 Push Ups 5 Double Dumbbell Strict Press (if not dbs use a barbell, if no barbell...Read More

There is no endurance or CrossFit class tomorrow. I don’t want people to show up just have to go home because of rain. See you at CrossFit Monday morning. If it’s not raining try this at home8x400m sprints with 2:00 rest between Or run 5kWeightlifting coaches will be reaching out to weightlifters in the morning...Read More

Friday 3/17REMEMBER NO EVENING CLASSES TONIGHT! Warm Up 3 Rounds6 Cal Ski6 Push Ups8 DB STOH :15 WOD6 Rounds For Time20 Ab Mat Sit Ups8 Devils Press 50/3510 Cal Ski**if you havent done 120 sit ups in a while scale that number to 10-15 Time Cap: 20 MinutesDevils Press: Decrease weight before reps. Devils Press...Read More

Thursday 3/16 Warm Up 2 Rounds 100 M Run 5 Cat/Cows 3 A Frame Toe Touches 10 Air Squats :10 Strength 3×12 Front Squats Based on ~60%  of 1RM. Bar will come from the ground. :30 AMRAP 20 Minutes Teams of 2 100 Foot Sandbag Carry 100/75 (50 feet down and back) 100 Foot Yoke...Read More

Warm Up 3 Rounds 8 Cal Row 10 Plate ground to overhead 10 Good Mornings :15 WOD2 sets 27-21-15 (21-16-12 for women)Calorie RowDBall Slams Rest 3:00 between sets.- (the female reps apply only to the calories) :40 OHHHH My Hammies!Post WOD AccessoryKB RDLS (Try these with a single or two KB)4×12 > Set up with...Read More

Tuesday  3/14 Warm UpAMRAP 6 Minutes100 M Run6 Burpees8 Empty Bar Bench Press :10 STRENGTHStart of a bench cycle this week!Find a 1RM or Heavy Single :35 WOD15 AMRAPP1: 400 M RunP2: Burpee Switch when P1 is done with runKeeping Score? Score is total Burpees!Read More

NO MORNING CLASSES since we are outside and it’s supposed to storm. There should be afternoon classes. At home workout below. Warm Up 3 Rounds10 Box STEP DOWNS (5 each leg)2-inch worms + push up5 Scap pull ups5 Kip Swings :15 SkillHollow Hold Progressions:45 hold in each positionreachreach + knees tucked,Reach + knees tucked +...Read More

Meet at Keystone Park for a workout at 8am17926 Gunn Hwy, Odessa, FL 33556Workout will be a lot of bodyweight things and some kettlebells. we might try to play some pickleball if the courts are open after.Read More