Category Archives: CrossFit

WE ARE OPEN FROM 9A.M. – 12P.M. WITH ONE CLASS AT 9:30 A.M. “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Body weight Power clean x 2 Body weight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you mustContinue reading “WOD Friday December 24th”

Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *increase weight as you go 3 . For Time: 600 Meter Run 30 Back SquatsContinue reading “WOD Thursday December 23rd”

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 3 2 . Regular Strict Press: 3 Sets of 3 3 . 3 Rounds For Time: 400 Meter Row 20 Deadlifts 10 Strict Pull ups

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 10 Reps: Overhead Squat 3 Sets of 5 Rep: Overhead Squat *increase weight each set 2 . As Many Rounds As Possible in 12 Minutes: 6 Hang Power Cleans 3 ShoulderContinue reading “WOD Monday December 20th”

See Everyone Tonight at 6 pm. For the Holiday Party. Address: 4725 Los Robles Ct, Palmetto, FL 34221 Call Jim with questions: 580-284-3310 In teams of 2 or 3: 25 Wall Climbs 25 Back Squats 50 Burpees 50 Air Squats 100 Jumping Pull ups 50 Air Squats 50 Burpees 25 Back squats 25 Wall Climbs

Holiday Party December 18th at 6pm! Warm up: Jumping pull ups, handstand hold, lunges, sit ups 1 . For 5 Sets: 5 Weighted Pull ups 1 Turkish Get up per arm 2 . For Time: 600 Meter Run 600 Meter Row 600 Meter Bike

Holiday Party December 18th at 6pm! Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *increase weight as you go 3 . As ManyContinue reading “WOD Thursday December 16th”

Holiday Party December 18th at 6pm! Warm up: pvc stretches, Empty bar snatches, ring rows, push ups, air squats 10 Rounds For Time: 3 Muscle Ups 1 Snatch 6 Pistols or Kneeling Squat Jumps 1 Snatch 9 Burpees over the bar 1 Snatch

Holiday Party December 18th at 6pm! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 4 2 . Regular Strict Press: 3 Sets of 4 3 . For Time: 1 Mile Run Then: 2 Rounds for Time: 100 Ft Handstand Walk 50 DoubleContinue reading “WOD Tuesday December 14th”