3:00 Machine of Choice-Then-3 Rounds10 Single Arm DB Hand Clusters (Squat Clean Thrusters)6 DB Facing Burpees 10 Kip Swings (Round 2 Hanging Knee Raise, Round 3 Toes to Bar) Option 1)Every 2 Minutes for 10 Minutes1 Big Set of Toes to Bar (15-25 reps)OrOption 2)EMOM 10 Minutes 1 Set of Toes to Bar (8 reps...Read More

Friday Night Lights is back this week!!! The open officially is starting. Are you registered. 20 Banded Pull Aparts (10 Palms up & 10 Palms down)-Then-Alternating EMOM 9:00 (3 Rounds for each movement)1- :45 Box Jumps (Round 3 Box Jump Overs)2- :45 Hang Clean and Press (Light weight on Round 3) 3- :45 Row Calories5...Read More

Sunday Funday with a partner Wod 1- split how you want 8 Min amrap16 wall balls16 pull upsWod 2-10 Minutes Amrap30 cals ski or row16 Squat cleans, performed you go i go, 225/155Wod 3- 8 minutes total to find a 1 rep max cluster.Read More

Teams of 5, waterfall style. 1 minutes each station until all partner have done 10 roundsBikeRowBurpee SkiRest 9am Hero Wod This Saturday, we will come together in fitness to commemorate the memory of a loving and caring public servant, Abigail Bieber, a Hillsborough County Deputy. Abby loved fitness. Her favorite exercises included running and calisthenics....Read More

1:00 Squat Hold1:30/Per Leg – Dragon Pose-Then-2 Rounds20 Hang Squat Cleans Empty Bar 2:00 Machine EMOM 6 Minutes1 Squat Clean @ 60%+Start at 60% and add weight (10-20lbs) each round, ending at 80-90% of what you hope to hit in 18.2a. Do not miss – focus on quality as you build.Wod Workout 18.21-2-3-4-5-6-7-8-9-10 reps for...Read More

Warm up with a Partner Straight Through Splitting Work evenly1000m Row, Ski or Run30 Wall Balls20 Single Arm Devil’s Press10 Wall Walks (Done You Go, I Go) 500m Row, Ski or RunFor Time, with a partner: *pay attention. splits are not suggestions today. SWITCH WHEN YOU REACH THE REPS LISTED, which means longer working sets...Read More

5 Inch Worms + 2 Push Ups|ThenAMRAP 5:008/6 Cal Bike3-5 Strict Pull Ups 10 Air SquatsNo strength, warm up to your snatch weight “Alice in Pains”*you can start working on your next round if you finish your 2 rounds in the 3 minutes. You don’t have to wait til the clock hits 3 to go...Read More

Lat Smash 1:30-Then-20 Band Pull Aparts10 Burpees over Bar10 Empty Bar Alternating Forward Foot Split Jerks with a Pause in the receiving position10 Burpees over Bar 20 Band Pull ApartsStrength-10 Minute Emom1 Jerk dip1 Split jerk (light weight)Every 2 Minutes Until Failure8 Burpee Box Jump Overs 24/20″1 Split Jerk @ 65%**Add 10lbs each round until...Read More

Couch Stretch 2:00/ Side-Then-3 Rounds8 Calorie Row8 KB Taters-Then- 2:00 4-Way Glute Activation Steps + 5 Air SquatsStrengthWe have spent the last 6 grueling weeks refining and developing the Back Squat with today in mind. Coaches should remind athletes to be very deliberate with their warm up sets, because too few or too many can...Read More

Wod 1- 10 Minutes Amrap- 1 Partner Working at a time30 Air Squats20 Burpees Wod 2- 10 Minute Amrap20 Slam balls over the shoulder20 lunges with your slam ball overhead Wod 315 Minutes Amrap20 Cal Row20 DB thrusters200 M Farmer Carry (both walk on the farmer carry, one partner holds both dumbbells but you can...Read More