Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . Find a Max: Front Squat 2 . As Many Rounds as Possible in 16 Minutes: 30 Air Squats 20 Push ups 10 Pull ups 5 Box Jumps

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Strict Press 1 . Find a Max: Push Press 2 . As Many Rounds as Possible in 18 Minutes: 3 Deadlifts 6 Burpees over Bar 12 Sit ups *Every 3 Minutes Row 150 Meters

Happy Thanksgiving! Join us for a Beach Workout at 9:30 A.M. At Manatee Public Beach 4000 State Road 64 and Gulf Drive, Holmes Beach, FL 34217

Holiday Hours: Wed November 27th – RegularThu November 28th – Closed (9:30 Beach Workout @ Manatee Public Beach)Fri November 29th – Open 10:30 a.m. – 5:30 p.m. Warm up: 100 Meter Run / 10 Ring Rows / 10 Sit ups / 20 Jumping Jacks / 20 Mountain Climbers 12 Rounds For Time: 8 Pull upsContinue reading “WOD Wednesday November 27th”

Holiday Hours: Wed November 27th – RegularThu November 28th – Closed (9:30 Beach Workout @ Manatee Public Beach)Fri November 29th – Open 10:30 a.m. – 5:30 p.m. Warm up: 10 Air Squats / 30 Second Plank / 10 Sit ups / 30 Second Handstand Hold / Empty Bar Clean Work 1 . Every Minute onContinue reading “WOD Tuesday November 26th”

Holiday Hours: Wed November 27th – RegularThu November 28th – Closed (9:30 Beach Workout @ Manatee Public Beach)Fri November 29th – Open 10:30 a.m. – 5:30 p.m. Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . For 5 Sets: 2Continue reading “WOD Monday November 25th”

Warm up: 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Walking Lunges 1 . 5 Sets of 2 Reps: Sumo Deadlift (Increase weight as you go) *1 Minute on Bike Between sets 2 . “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 BurpeesContinue reading “WOD Friday November 22nd”

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Strict Press 1 . 5 Sets of 2 Reps: Push Press (increase weight each set) *100 Meter Row after each set 2 . For Time: 100 Pull ups

Warm up: 1 Minute on Bike / 20 Jumping Jacks / 20 Mountain Climbers / 20 Dumbbell Renegade Rows For Time: 100 Double Unders 800 Meter Run 60 Alternating Dumbbell Hang Snatches (30 Per Arm) 400 Meter Run 20 Dumbbell Facing Burpees 400 Meter Run 60 Alternating Dumbbell Hang Snatches (30 Per Arm) 800 MeterContinue reading “WOD Wednesday November 20th”

Warm up: 10 Air Squats / 30 Second Plank / 10 Sit ups / 30 Second Handstand Hold / Empty Bar Clean Work 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Clean 2nd Minute: Right # of Handstand Push ups 2 . 3 Rounds For Time: 20 Glute Ham SitContinue reading “WOD Tuesday November 19th”