********READ THIS**********
-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.
-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, its fun BUT the schedule will be a little off this week
-We will completely closed Saturday and Sunday Morning but we will open for a few hours SUNDAY AT 5pm if you would like to do the open workout. You can do the open workout Friday (DEPENDING ON WHAT EQUIPMENT IS NEEDED) as well, make sure you print out a score card and line up a judge! You can do the open thursday night as well or monday before 5. Thursday and Friday workout open workouts will depend on what equipment is available. ALL equipment will be back at the gym Sunday Night by 5 which is the best time to do the open workout.
2:00 Cardio Choice

—
:20/:20 second Banded Front Rack Stretch
:30/:30 second Active Scorpion Stretch
20 Down Dog Toe Touches
40-60 seconds Alternating Active Pigeon Stretch

Specific Warm-Up ( 6-8 minutes)
2 Sets: For Quality
15 Double Unders or 30 Single Unders
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
4 Push Press

Barbell Specific Primer (3-5 minutes)
2-3 Sets, Building Loads to starting weights
1 Clean Lift Off
1 Slow Pull Power Clean
3 TnG Power Cleans

Strength
Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean
Building to a Heavy for the Day
We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.


3 Rounds For Time
60 Double Unders
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
Barbell Load: 135/95lb, 61/43kg

Level 2:
Barbell Load: 115/75lb, 52/34kg

Level 1:
Barbell Load: 75/55lb, 34/25kg

Goal Time Domain: 6-9 minutes
Time Cap: 10 minutes
Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.
Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.
Stimulus: Barbell Cycling Efficiency
RPE: 9/10
Workout Strategy and Coaches Notes:
Strategy & Approach: This workout is all about efficient barbell cycling and smart pacing. Athletes should aim to keep transitions quick while managing grip and shoulder fatigue. Double unders should be performed unbroken or in two sets to avoid excessive rest. The deadlifts should be cycled smoothly in 1-2 sets, with focus on bracing and avoiding excessive lower back fatigue. Hang power cleans should be performed efficiently, ideally in sets of 4-6 reps, avoiding early burnout. Shoulder to overhead should be done in 1-2 sets, using push jerks for efficiency and reducing shoulder fatigue. Athletes should control their breathing and manage rest strategically between movements to maintain a consistent pace throughout all three rounds. Coaches should ensure athletes choose appropriate scaling options and reinforce proper barbell cycling techniques to maximize performance and minimize fatigue.

READ THIS
-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.
-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, its fun BUT the schedule will be a little off this week
-We will completely closed Saturday and Sunday Morning but we will open for a few hours SUNDAY AT 5pm if you would like to do the open workout. You can do the open workout Friday (DEPENDING ON WHAT EQUIPMENT IS NEEDED) as well, make sure you print out a score card and line up a judge! You can do the open thursday night as well or monday before 5. Thursday and Friday workout open workouts will depend on what equipment is available. ALL equipment will be back at the gym Sunday Night by 5 which is the best time to do the open workout.

General Warm-Up: (8-10 minutes)
2-3 Sets, For Quality
1:00 Cardio Choice
5/5 World’s Greatest Stretch
6/6 Half Kneeling KB Windmill
6/6 Single Arm Ring Rows
10 Ring V-Outs

Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 False Grip Ring Row
6 Bar Kip Swings
10 second Tuck L-Hang
4 Burpees + 4 Box Jump Overs
8/6 Calorie Bike
–
Ring Muscle-Up Skills and Progressions (10 Minutes)

Stregnth/skill
Ring Muscle-Ups
8:00 EMOM
3-5 Ring Muscle-Ups
Level 3: as prescribed
Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips
Level 1: 5-7 Ring Rows + 5-7 Push-Ups

Workout
12:00 EMOM
minute 1: 10 Burpee Box Jump Overs
minute 2: 15 Toe to Bar
minute 3: Max Calorie *Bike
minute 4: Rest

Level 2:
12:00 EMOM
minute 1: 8 Burpee Box Jump Overs
minute 2: 12 Toe to Bar
minute 3: Max Calorie *Bike
minute 4: Rest
Box: 24/20in

Level 1:
12:00 EMOM
minute 1: 8 Burpee Box Step-Ups
minute 2: 12 Kipping Knees to Chest
minute 3: Max Calorie *Bike
minute 4: Rest
Box: 24/20in

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals

RPE: 9/10
Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round
Secondary Objective: Complete each set of Burpee Box Jump Overs in under 45 seconds.

Workout Strategy and Coaches Notes:
We should be looking to tackle the Burpee Box Jump Overs at a strong pace, looking for efficiency and how well we can maintain our pace on each set. For the Toe to Bar we want to see big sets here with the ideal of completing each set of 15 reps unbroken or close to unbroken. The Bike should be hit at around 90% intensity with the idea of emptying the tank on the final set.

What to expect this week. Mondays workout is below
********READ THIS**********
-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.
-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, its fun BUT the schedule will be a little off this week
-We will completely closed Saturday and Sunday Morning but we will open for a few hours SUNDAY AT 5pm if you would like to do the open workout. You can do the open workout Friday as well, make sure you print out a score card and line up a judge! YOu can do the open thursday night as well or monday before 5.
-Normal FRIDAY NIGHT LIGHTS will start back up the second week of the open.

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun! 
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: Open 25.1

General Movement Prep (6-8min)
3 Sets: For Quality
20/20 Line Hops (Forward and Back + Lateral)
10 Bootstrap Squats
10 Alternating Step-Ups
10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads
10 Dumbbell Goblet Squats @ Warm-Up Loads
–
Specific Prep (4-6min)
2 Lateral Shuttle Runs
6/6 Dumbbell Snatch @ Warm-Up Loads
8 Alternating Goblet Step-Ups
8 Goblet Squats
2 Shuttle Runs
6/6 Dumbbell Snatch @ Workout Loads
8 Alternating Goblet Step-Ups
–
Bring Barbells to the Rack and Start Loading towards a 5RM

Strength
Take 15:00 minutes to Establish
Back Squat 5RM

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

15:00 AMRAP
8 Shuttle Runs **out and back is 1
12 Dumbbell Snatch, Right
12 Dumbbell Snatch, Left
16 Goblet Box Step Ups
Shuttle Run = 25ft / (7.5m) Out and Back 50 feet total equals 1
Dumbbell: 50/35lbs (22.5/15kg)
Box: 24in/20in

Level 2:
Dumbbell: 35/25lb, 15/12kg

Level 1:
15:00 AMRAP
6 Shuttle Runs
12 Dumbbell Hang Snatch, Right
12 Dumbbell Hang Snatch, Left
16 Box Step Ups
Shuttle Run = 25ft / (7.5m) Out and Back
Dumbbell: 25/15lb, 12/7kg
Box: 24in/20in

Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups
Secondary Objective: Consistent Shuttle Run Pace
Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
Strategy:
Pacing & Efficiency
Maintain a steady, controlled pace from the start to avoid burnout.
Focus on smooth transitions between movements to minimize wasted time.
Avoid redlining early—consistency will yield a higher score over 15 minutes.
Breakdown by Skill Level
Advanced:
Aim for unbroken movements with quick, controlled transitions.
Maintain a steady run pace, slightly pushing in the final minutes.
Intermediate:
Break snatches into two quick sets if necessary (6-6 per arm).
Manage breathing during shuttle runs and step-ups to prevent burnout.
Beginner:
Break snatches into smaller sets (e.g., 4-4-4 per arm).
Step deliberately during shuttle runs instead of sprinting.
Use a lighter dumbbell or adjust box height if needed.

Wod 1
12 Minutes – split how you want
200m Bearhug sandbag walk 100/70
40 Db snatches,

Wod 2 (2 parts)
12 Minutes
12 Bar Muscle ups
12 burpees over your bar
12 Cleans
Round 1 135/85
Round 2 155/105
Round 3 185/125
Round 4 205/145
** if you make it past round 4 stay at that weight
Minutes 12-14 make reps cleans at 205/145

Wod 3
12 Minutes
4 Rope climbs
16 Shoulder to overhead 155/105
32 Cal ski

8am Endurance
Teams of 3
40 Minute amrap
Row 50
*
Ski 50
*
50 Single Db snatches
*
*between each movent 30 bike cals and 21 burpees

9am- 40 Minute Cap
4 Rounds for Time
800m Run
30 American Kettlebell Swings
30 Wall Balls