We will be closed Saturday and Sunday for Labor Day Weekend. Come out to the Tampa Convention Center and watch our teams and individuals compete in The Tampa Bay Games. Some will be competing in Crossfit and some will be competing in Olympic WeightLifting
Monday we will be open from 8am to 11am and the Wod will be Hot Shots 19

Warm up
4 slow steady rounds
10 weighted step ups
10 air squat

Strenght
Back Squats
5 sets of 7 reps
Slowly build up to a heavy 7

Wod- (heavy version)
12 Minute Amrap
3 snatches 185/135 (this should be a heavy snatch for you, power or full)
10 burpees over your bar

Verion 2 (moderate version, more reps, faster pace)

12 minute AMRAP
10 snatches 95/65
10 Burpees over your bar