Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Superset 5 Sets of 2 Reps: *Increase weight as you go Bench Press Deadlift 2 . As Many Rounds as Possible in 12 Minutes: Buy in: 1 Mile Bike In Remainder of Time: 12Continue reading “WOD Friday August 25th”

Warm up: 10 back extensions/ 10 Ring Rows/ 1 Minute Plank or Handstand Hold 2 . Every 3 Minutes for 5 Sets: 30 Seconds of Max Calorie Row Right # of Strict Handstand Push ups 3 . For Time: 100 Air Squats 100 Shoulder to Overhead @ Empty bar 100 Sit ups 100 Hang PowerContinue reading “WOD Thursday August 24rd”

Warm up: 1 Minute on bike/ 10 Air Squats/ 10 Mountain Climbers/ 10 Ring Rows 12 Rounds for Time: 2 Thrusters 4 Chest to Bar Pull ups 6 Burpees over the bar 12 Rounds for Time: 1 Thruster @ heavier 2 Muscle ups 4 Burpee box jump overs *Be prepared to clean up your chalkContinue reading “WOD Wednesday August 23rd”

Warm up: 10 Burpees / 10 PVC Pull throughs / Empty bar warm up 1 . For 4 Sets: 1 Snatch + 3 Hang Snatch 2 . For 4 Sets: 1 Clean + 3 Hang Clean 2 . 5 Rounds For Time: 20 Kettlebell Swings 200 Meter Run

Warm up: 2 Minute on bike/ 10 Glute Ham Raise / 10 Glute Ham Sit ups / Wrist and Front Rack Stretches 1 . Front Squat: 20, 2, 2, 2 *Increase Weight Each Set 2 . For Time: 30 Push ups 60 Double Unders 15 Push ups 60 Double Unders 30 Push ups

This Weekend is The Tampa Bay Games. We have Competitors on Both Saturday and Sunday. Come Watch. Click for more info. The Gym is Open Regular Hours on Both Saturday and Sunday for Open Gym Only, there will be no Class on Saturday. Warm up: 1 Minute on Bike / 10 Banded Good Mornings /Continue reading “WOD Friday August 18th”

Warm up: 10 back extensions/ 10 Ring Rows/ 1 Minute Plank 2 . Every 3 Minutes for 5 Sets: 30 Seconds of Max Calorie Row Right # of Strict Handstand Push ups 3 . As Many Rounds as Possible in 14 Minutes: 10 Dumbbell Hang Snatch (5 Per Arm) 8 Box Jump Overs 6 DumbbellContinue reading “WOD Thursday August 17th”

Warm up: 20 Jumping Jacks/ 10 Burpees/ 100 Meter Run Every Minute on the Minute for 40 Minutes: 1st Minute: Clean and Jerk 2nd Minute: Right # of Muscle ups 3rd Minute: Bike 4th Minute: Rest

Warm up: 10 Burpees / 10 PVC Pull throughs / Empty bar warm up 1 . For 6 Sets: 1 Snatch + 2 Hang Snatch *increase weight as you go 2 . For 6 Sets: 1 Clean + 2 Hang Clean *increase weight as you go 3 . For Time: 20 Glute Ham Sit upsContinue reading “WOD Tuesday August 15th”

Warm up: 2 Minute on bike/ 10 Glute Ham Raise / 10 Sit ups / Wrist and Front Rack Stretches 1 . Front Squat: 15, 3, 3, 3 *Increase Weight Each Set 2 . 3 Rounds for Time: 10 Burpee Pull ups 10 Shoulder to Overhead 300 Meter Run