Warm-Up:3 Sets,1:00 Cardio Choice (Bike / Run / Row)8 Walking Inchworm to Hollow10 Deep Lunge Mountain Climbers10/10 Single Leg Glute...Read more

2 Sets, For Quality30 second Jump Rope Practice5/5 Pendulum Lunges10 Scapular Pull-Ups5 Strict Knee to Chest10 Alternating V-UpsSpecific4 Sets, (6:00...Read more

Warm-Up:Part A) Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat...Read more

There will be NO 9am classes CrossFit or Weightlifting classes today only an 8am endurance class. Come out to Tampa...Read more

Warm-Up 2-3 Sets, For Quality1:00 Row (:30 ez/:20 mod/:10 hard)6/6 Dumbbell Windmills4/4 Single Arm Dumbbell Push-Up Renegade Row2/2 Single Arm...Read more