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.

Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
—someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
—someone who wants one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

Warm up
3 round
5-10-15
pull ups, push ups, squats

Strength- Bench Press
5,5,5,3,1. Same percentages as all week.

Wod-20 minutes
Row 1500 for a buy in
Then amrap
10 wall balls
10 toes to bar (or 15 sit ups)
******Every minute on the minute coach will yell BUUURRRPPPPEEEESSSS********
IF you are off the rower doing the Amrap STOP what you are doing and perform 3 burpees then continue on where you left off.
Score for this wod is amrap

Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
—someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
—someone who wants one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

Warm up- partner sled pushes- Take turns, go light, get 3-5 pushes in

Strength-Snatch
2-2-2-2-2-2

Wod 1- 7 minute Amrap
7 power snatches 135/95
7 slam balls

Rest 2 minutes

wod 2- 7 minutes
7 push press 135/95
7 slam balls

Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
—someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
—someone who wants one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

Warm up- start together on the hour
5 minute emom
Run 100
4 burpees

Strength-
Deadlift
5,5,5,3,1+ at 75%,80%,85%,90%,95%
Please see Mondays post on on how to approach this properly. wod listed below video

Wod-

5 rounds
9 deadlifts 225/185
2/1 rope climbs (NOT legless)
12 ring dips

Extra:work your pull up strength-
Slow strict ring rows OR strict pull ups OR weighted strict pull ups
3 sets of 10