Did you know you can save 50 cents on most food and beverage purchases by buying a punch card? A punch card is $25 and has 10 punches on it. It is good for cookies, fit-aid and Celsius which are all normally $3.00 a can. Save yourself 5 bucks and buy in bulk. Plus you don’t have to swipe your card everyday. Punch cards are left in the little box on the desk. Buy yours at this link today and we will get you all set up.

Warm up- 6 minute emom. Run 100 and 3 burpees

Strength-
Strict Press
7,7,7,7,7  This should burn, seventh rep should be tough each set

Wod- good old fashioned CrossFit

********DO NOT go RX+********* if these cleans are light for you, then sprint the run (or row if you cant run) test yourself! Work your weakness!
15 Minute Amrap
7 Clean and Jerk 135/95
25 Double unders
200 meter run

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.

Warm up- Run a mile or row 1600

Strength-
Bench Press-
5,5,5,5,5

Wod-
5 Rounds- Death to legs 55/35
10 Dumbbell Squats
10 Dumbbell lunges in place (5 each leg)
10 dumbbell step ups to a box (if these get too difficult just use one of your dumbbells)

Extra- Same as yesterday.. only super mans, and hollow bodies, your legs will be sore enough.

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

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.
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.

Warm up- Buddy sled pushes. 3-5 pushes each. take turns, pick a sled and go!

Strength- Deload week- Back squat
4 sets of 10 at 65%

Wod- Kettlebell Love
10,9,8,7.6.5.4.3.2.1
Kettlebell swings
goblet squats
100M run/carry WITH your kettlbell between each round,

Extra work- Basic strength pull up work- no bands, contraptions, jumping, swinging or flailing.
There are progressions to everything
Here they are
1. Ring rows-3-4 sets until failure, concentrate on engaging your lats
2. if you are extremely close to a strict pull up then do negatives. start with chin above the bar and let yourself down as low as possible
3. singles or chin ups- if you have one or two.. do several sets of these- practice, practice, practice
4. If you have multiple pulls ups, do 3-6 sets til failure.
5. Weighted pull ups- if you have around 10 strict pull ups, start adding some weight.

Sunday Funday PLEASE PARK IN FRONT WE NEED THE ENTIRE BACK AREA FOR WOD 3
Wods Start at 10:10 am so get here and get warmed up and get your equipment ready-

Teams of 3-
Wod 1- 10 minutes
Entire team runs 800m with a sandbag, slam ball, or wall ball- switch as needed-
Remainder of the time is max reps of wall balls

Wod 2- Lets Lift
entire team has 8 minutes to find a 1 rep max thruster- start moderately heavy, you should be warmed up from wall balls. score is total of all three

Wod 3- Outdoor relay 14 minutes
10 sit ups
10 KB swings
10 push ups
Sprint 100m.

One team member finishes and entire round then tags the next teammate in.