- Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts!
- KidsClub Starts TONIGHT! $50.00 per child for one month of classes. 5pm for ages 4-8 and 6pm for ages 9-13! Let the fun begin!
- Events coming up:
- This Saturday June 4th: Ed Coan Powerlifting Workshop from 8:30 a.m. – 4:00 p.m.! (the gym will be closed to host this event.)
- Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition!
- Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.)
Warm up: 500 meter row / 3 rounds of: 5 tuck jumps, 5 V – ups, 10 superman holds (3 sec each)
Every minute on the minute for 30 minutes:
Minute 1: Power clean and jerk – start at about 80% – go up when you can
Minute 2: Glute ham sit up x 5 + Glute ham raise x 5
Minute 3: Seated box jump x 5
9 am Murph Crew!