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
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
