Category Archives: Workout of the Day

See you guys at 9:30 a.m.! “ZEMBIEC” 5 rounds for time: 11 Back Squats @ 185 lbs / 128 lbs 7 Strict Burpee Pull ups 400 Meter Run (During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.)Continue reading “HERO WOD Saturday September 8th”

Warm up: Dead hang on pull up bar – in and out of active shoulder position, kipping motion without pulling 1. Every 90 seconds for 6 sets: Right # of muscle ups (Or muscle up work, jumping or banded muscle ups, kipping chest to bars/Ring Pull ups + dips, kipping/strict pull ups + dips) 2. EveryContinue reading “WOD Friday September 7th”

Warm up: Shoulder Stretches, Hip Bridges, Empty Bar Snatch Technique Work 1. Every 45 seconds for 8 sets: 1 Hang Snatch 2. Every 90 seconds for 10 sets: 1 Snatch 3. For Time: 400 Meter Run 40 Overhead Squats

Taylor with Athlete PRO will be here tonight! Come by and see him for Recovery and Treatment! Click to get more info or ask him a question! Warm up: Empty bar Clean and Jerk work For Time: 60 Pull ups 50 Box Jumps 40 Handstand Push ups 30 Pistols 20 Glute Ham Sit ups 10 Wall Climbs *EveryContinue reading “WOD Wednesday September 5th”

Warm up: Wrist and Rack position stretches, bottom of squat holds 1. Every 3 minutes for 4 Sets: 5 Front Squats (Start around 60-70% of your max and Increase weight each set) 2. As many Rounds as possible in 12 minutes: 1 Rope Climb 2 Front Squats 3 Push Press 4 One Legged Burpees

The Gym is open from 9 a.m. – 12 p.m. today with one class at 9:30 a.m.! 3 Rounds For Time: *In teams of 2* 200 Meter Partner Farmers Carry 40 Burpee Box Jumps 60 Calorie Row 80 Ball Ground to roll over box 100 Double Unders  

Come up to The Tampa Bay Games today. The gym is be closed so come on by and hang out! Click for more info.   Click here for Leaderboard.  We have 25 CrossFit Athletes: Novice Teams: “Vicious & Delicious”:  Missina, Lauren, Brandon, Jose (Workouts at 8:00 a.m. and 12:15 p.m.) “Racks and Sacks”: Allie, Kristina, Gerrod, CorneliusContinue reading “The Gym is Closed Today, Saturday September 1st”

The Tampa Bay Games is tomorrow, September 1st. The gym will be closed so come on by and hang out! Click for more info.  1. Every 2 minutes for 8 Sets: 2 Deadlifts Right # of Toes to bar 2. For Time: 400 Meter Barbell Carry w/ Right Weight 40 Pull ups 200 Meter Run 20Continue reading “WOD Friday August 31st”

The Tampa Bay Games is this Saturday, September 1st. The gym will be closed so come on by and hang out! Click for more info.  Warm up: 10 Ring Rows, 30 sec handstand or plank hold 1. Every 3 minutes for 4 sets: Right # Weighted Pull up, Strict Pull up, Australian Pull up Right # ofContinue reading “WOD Thursday August 30th”