Reminder-we are updating our email list. Please put your name and email on the sheet at the desk.
–Also, we have nutritional plans and guidance available. Ask us for details–
Friends and family are always welcome! Please send a quick text or give us a call at 813-440-8882 if you have a friend that would like to try the gym so we can get an intro class set up for them. Chances are if you “throw them to wolves” they are going to be lost and not enjoy the experience.
Personal training is available and many of you are choosing to use it. CrossFit classes are a group setting so if you are looking for a few hours of one on one coaching or nutritional help then personal training is great option. If you are new and want that extra one on one help it’s great. If you are experienced and would like one on one help with advanced movements or weightlifting personal training is the way to go.

Strength/Skill
Thrusters
3,3,3,3,3 Time to practice heavy thrusters pick a challenging weight to start, work your way up! If you miss your last rep on your last set….. that’s a pretty a good session and you know you challenged yourself. If the weight looks easy to us…. its too easy…. ^^^beginners always get a pass on the heavy weights— FORM FIRST

Wod

12 min Amrap
12 Power Snatch (95/65) (pick a weight you can fly through- no long breaks)
12 burpees over your bar

Accessory Work

10 Rounds
30 Sec. Hollow Hold
30 Sec. Squat Hold