Start times for the Wod will be written on the board. If strength takes you a longer, be sure to get through your warm up quickly. If you rush the strength portion please do extra sets or hop on a bike or rower to stay warm.

Warm up
4 Rounds
5 pull ups,
10 push ups
15 Squats

Strength-
Back Squat
5,5,5,5,5
65%,70%,75%,80%,85%
First figure out 90 percent of your one rep max, then use that number with the percentages for your set
** Newer athletes that don’t know a one rep max or are still working on technique please do extra sets as lower percentages.

Wod-
7 minute Amrap
7 front squats 155/115
7 burpees over your bar

3 minutes rest and to change weights TRY TO BEAT YOUR SCORE FROM THE FIRST 7 MINUTES, THE WIEGHTS ARE LIGHTER
7 minute amrap
7 front squats 135/95
7 burpees over your bar.

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-
500M Row

Strength
Deadlift- Focus on form and getting warm for the wod, Light sets of 6-10 reps building up to your wod weight

There are two versions of the Wod today- Heavy and high skill or moderate weight with focus more on conditioning.

Wod- Version 1
5 rounds
5 Deadlifts 315/225
5 Muscle ups
5 strict HSPU
Run 200

Wod- Version 2
5 rounds
10 deadlifts 135/95
10 pull ups (Or 15 ring rows)
10 push ups
Run 200

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