Category Archives: CrossFit

Warm up: 100 Meter Run / 10 Walking Lunges / 10 Sit ups 1 . For 5 Sets: 5 Box Step ups per leg w/ a Dumbbell or Kettlebell Right amount of Ab Wheel Rollouts 2 . 3 Rounds for Time: 400 Meter Run 3 Rope Climbs 20 Dumbbell Thrusters 10 Burpee Pull ups

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: Wednesday November 22nd – Regular Thursday November 23rd – Gym Closed. Beach Workout at Manatee Public Beach @ 9:30 a.m. Friday November 24th – Open 10:30 a.m. – 5:30 p.m. Warm up: 100 Meter Run / 10 Ring Rows / 5 Tuck Jumps / Empty Bar Clean and Jerk Work Every Minute onContinue reading “WOD Wednesday November 22nd”

Holiday Hours: Wednesday November 22nd – Regular Thursday November 23rd – Gym Closed. Beach Workout at Manatee Public Beach @ 9:30 a.m. Friday November 24th – Open 10:30 a.m. – 5:30 p.m. Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . 3Continue reading “WOD Tuesday November 21st”

Holiday Hours: Wednesday November 22nd – Regular Thursday November 23rd – Gym Closed. Beach Workout at Manatee Public Beach @ 9:30 a.m. Friday November 24th – Open 10:30 a.m. – 5:30 p.m. Warm up: 200 Meter Run/ 10 Back Extensions / 10 Sit ups / 10 Kang Squats 1 . 2 Sets of 3 Reps:Continue reading “WOD Monday November 20th”

Warm up: 100 Meter Run / 10 Ring Rows / 100 Meter Run 1 . Every 2 Minutes for 6 Sets: (1 Minute of Work, 1 Minute of Rest) 1 Rope Climb Max Calorie Bike in Remainder of Time 2 . For Time: 20 Deadlifts 30 Push ups 40 Pull ups 30 Push ups 20Continue reading “WOD Friday November 17th”

Warm up: 10 Sit ups/ 10 Air Squats/ 5 Empty Bar Cleans / 5 Empty Bar Jerks 1 . Every 2:00 For 10 Sets: Havocomplex Clean: Clean + Front squat + Jerk + Jerk 2 . As Many Reps as Possible in 10 Minutes: 1 Wall Climb Hang Power Clean (Start at 1 Rep andContinue reading “WOD Thursday November 16th”

Warm up: 100 Meter Run / 10 Ring Rows / 10 Push ups / 5 Empty Bar Snatch Warm up 20 Rounds for Time: 1 Snatch 2 Muscle ups 100 Meter Run

Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . 3 Sets of 5 Reps: Push Press Then, 2 Sets of 5 Reps: Jerks 2 . Every Minute on the Minute for 15 Minutes: (30 seconds of work 30 seconds of rest) 1stContinue reading “WOD Tuesday November 14th”

Warm up: 200 Meter Run/ 10 Back Extensions / 10 Sit ups / 10 Kang Squats 1 . 2 Sets of 4 Reps: Back Squat with Pause in Bottom *Increase Weight as you go Then, 3 Sets of 4 Reps: Back Squat *Increase Weight as you go 2 . For Time: 500 Meter Row 50Continue reading “WOD Monday November 13th”