THE GYM IS CLOSED TOMORROW AND SUNDAY!!!
We will be open Monday with select hours.

Warm Up:
15 Minute EMOM
30 second on 30 second rest for all 5
-Mountain Climbers
-Windshield Wipers
-Weighted Hip Bridges
-V Ups
-Heel Touches

Workout:
3 rounds
75 Double Unders/Singles
50 Air Squats
25/18 Cal Row

Extra:
Bike Tabata for Max Calories
Lets see who can get top score. The bikes have a setting on them to count a Tabata for you so you won’t have to watch a clock. This will be an all out sprint for those calories.

The Gym is Closed this Weekend (Saturday and Sunday) we will write up some “Home Wods” you can do and post your scores to the Facebook group page. Monday hours are 8,9,10am and 4,5,6,7 pm. We do the Wod Hot shots 19 every labor day.
NUTRITION CHALLENGE STARTS SEPTEMBER 2ND BE READY!!! 5 day ramp up instructions are posted on SugarWod for the challengers. If you have any last minute questions make sure to either ask a coach or post it into the Challenge Group Page.

Warm Up:
3 Rounds 200m Run-Row
7 PVC Good Mornings
6 PVC Back Squats
5 DB Side Bends Each Side

Strength:
Overhead Squat
2×3 70%
2×3 75%
1×3 80%
1×2 85%

Workout:
3 rounds
10 DB Box Step Ups RX-50/35 INT-35/25 BEG-No DB
200m Single Arm Farmers Carry
30 Weighted Sit Ups BEG-Normal Sit Ups
1 Minute Rest

Please DO NOT drop the DBs outside, especially the metal ones.

WE ARE CLOSED THIS SATURDAY AND SUNDAY FOR LABOR DAY WEEKEND. We will be open Monday for select hours and will post those hours later this week.
If you are free Saturday there is a Fitness Expo at the Tampa Convention Center. We have a few members competing in the CrossFit Event and Weightlifting event, come support them and check the event out.

Warm Up:
12 Min EMOM
9 Burpees
100m Sprint
20 Double Unders or Singles
6 Empty Bar Floor Press
10 Sit ups
8 Empty Bar RDLs

Workout:
5 Min AMRAP
200m Row
15 Snatches RX-75/55 INT/BEG-65/35
Rest 3 Minutes
5 Min AMRAP
12 Air Squats
9 Push Ups
6 Pull ups or 8 Ring Rows
**Weight Vest Optional**

Extra Work:
5x25m Sled Push/Pull
2 Minute Rest Between
Increase weight each round for an extra push

Have you signed up for the Nutrition Challenge yet? Go ahead and click here to do that.

Warm Up:
2 Min Run-Bike-Row
THEN 1 ROUND
1 Empty Bar Burgener Warm Up
4 Pull Ups
8 Empty Barbell Bent Over Rows

Workout:
“Teamed Up Tuesday”
6 Rounds
200m Run I go You Go
14 Toes to Bar
4 Bar Muscle Ups

Split the work however you want to with your partner, with one person working at a time. You each will run 200m But 1 at a time.
Split the work so you both aren’t resting at the same time, someone should always be working.

REMEMBER THIS IS THE LAST WEEK TO GET SIGNED UP FOR THE NUTRITION CHALLENGE. Even if you missed the meetings we can still set you up on the apps and give you the information you need. It’s also the last week for the Check-In Challenge, we pick that $100 Winner on Sunday September 1st.

Warm Up:
3 Minute Row-Bike-Run
THEN
2 Rounds
6 Cossack Squats
5 MedBall Clean
4 Empty Bar Strict Press

Strength:
8 Minute EMOM
4 DB Rows Each Arm
6 DB Strict Press
8 DB Floor Press
1 Max Se of Pull Ups

Workout:
27-21-15-9
Wallballs 30/20
Box Jump Overs
Russian KB Swings (53/35)

Be smart on how you are going to go through those heavier wallball sets. Challenge yourself to use one heavier than you normally use BUT still use one where you are hitting the target.