Warm up-
8 minute bike or row then grab an empty bar and perform power snatches and overhead squats
Strength
10 Minute EMOM
2 Power snatches
1 Overhead Squats
*if you can’t perform a full overhead squat do 2 power snatches + 2 front squats. You will have to readjust your grip for the front squats
Wod-
5 Rounds
7 Overhead squat 135/95 (sub 7 front squats)
2 rope climbs (sub 4 rope pulls from the ground
7 ring dips (sub 12 bench dips)
Keep an eye on the weather this week. There’s a hurricane out there. Not supposed to be close until the weekend. Gym hours will be posted here and on Facebook if they are changed.
Warm Up-
4 Rounds
10 Air squats- 1 second hold at the bottom
5 strict pull ups
100 m jog
Strength
Back squats
5 sets of 5
Warm up with 2 or 3 sets. Try to hit all working sets at 80% or higher
Wod
For Time:
800 Meter Run (Sub 800M row or 50 bike cals)
30/21 Calorie Row
25 Burpees
20 Clean & Jerks (135/95)
Weekend Hours!
Friday-regular hours
Saturday Closed
Sunday Closed
Monday open 8am to 11am. Wod is hotshots 19
If you are doing the tampa bay games please rest, row, bike, or mobilize
Warm up
100M walking lunge
3 rounds 5,10,15 pull up, push up, squat
Strength
Front Squat
Wod-
15 minute Amrap
7 Box jumps
14 KB swings 70/55
21 Air squats
Run 200
DeadLift City
Warm up-
get in 8 minutes on a bike or rower.. very slow then grab your bar. Going to try for a 3 rep max deadlift. Newer athletes we will do 6 sets of 5 at moderate weight
Deadlift 3,3,3,3,3,3
Wod-
For Time:
1000m Row
50 Thrusters, 45#/35
30 Pull-ups
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
Mile Run or 1600 meter row
Strength
push jerk, from the rack
sets of 5, lighter weight, work on your form
Wod-
12 min Amrap
30 Double Unders (Or 30 singles, we want you to keep moving)
18 Wall balls (20/14)
9 Toes to Bar
Wod 2-
50 Partner tire flips