Saturday August 31st

Change of plans, gym is OPEN TOMORROW 8 to 11am. Wods will be posted but you can also use it as open gym time!!

We have some members competing at the Tampa Bay Fit Expo at the Tampa Convention Center in several of the events being held there. There is a spectator charge to get into the expo but there are plenty of vendors to check out as well as events to watch. Powerlifting, Jiu-jitsu, CrossFit, Strongman, and Olympic Lifting. Come show your gym fam some support!!

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3 Rounds
1 Minute Stations
-Push Ups
-Sit Ups
-Air Squats
Score is number of TOTAL REPS for all 4 movements through all 3 rounds. Post your score to the FB Members Page.

At home running wod.
Don’t need to measure distance for this one, just need time.
Run 5 Minutes slow, dont stop
1 Minutes fast with 1 minutes rest for 10 round
Then Run 5 minutes slow.. slow means slow.. a pace you can hold a conversation at.