Category Archives: Workout of the Day

We are officially open!!! Come by for a free workout! Check the schedule for class times. 1. Glute ham raise: 10,10,10 – add weight if necessary 2. Knees to elbows: 3 sets of max reps – first 2 sets:  do not kip at all -3rd set:  CrossFit it up. 3. As many rounds as possibleContinue reading “WOD Tuesday October 1st”

Welcome back!!! We are opening this week. Unit 401 in the DeSoto Square Mall. Right outside of Sears. 1. Back Squat: 3,3,3 – take 85% of your last work set and try and hit 10-12 reps with it (if this is not really hard, then you probably didn’t go heavy enough on your last triple)Continue reading “WOD Monday September 30th”

We will be open soon in the DeSoto Square Mall. We will be in a temporary location right next to Sears. 303 US HWY 301 Blvd W, Bradenton, FL 34205 Call Jim with any questions: 580-284-3310

We are currently moving to a Sarasota/Bradenton, FL location. Thanks to everyone in Lawton who has made this place one to remember. Please visit the new gym owner Darren at Atomic Annie Fitness. 206 SE B Ave, Lawton, OK 73501  304-488-9864 dmarks2833@gmail.com  

Partner WOD June 29th @ 11 a.m. with Pot-Luck Style BBQ to follow. Warm up of your choice ” Day 1,608″ For time: 20,18,16,14,12,10,8,6,4,2 reps of burpees After each set of burpees do 5 Back squats @ 225 lbs Day 1.     

Partner WOD June 29th @ 11 a.m. with Pot-Luck Style BBQ to follow. Warm up # 21 1. Every minute on the minute for 12 minutes: Strict press x 1 / Push press x 1 / Jerk x 1 2. As many rounds as possible in 12 minutes of: 12 Handstand pushups 18 Situps 24Continue reading “WOD Thursday June 27th”

Partner WOD June 29th @ 11 a.m. with Pot-Luck Style BBQ to follow. Warm up # 10 Rounds: 3 Bar muscle-ups or 6 Chest-to-bar pull-ups 3 Squat Cleans @ 165 lbs/ 115 lbs 3 Long jumps @ 6′ / 4′

Partner WOD June 29th @ 11 a.m. with Pot-Luck Style BBQ to follow. 1. 45 lbs/ 25 lbs Weighted push ups x 3 sets of max reps rest 3 minutes between sets 2. For time: 20, 15, 10, 5 Deadlift @ 225 lbs/ 155 lbs Waiter carry lunges 35 lbs/ 25 lbs

https://www.facebook.com/events/206803756136457/ Warm up # 1 1. Back Squat: Find 1 rep max 2. 3 Rounds for time of: 25 Double unders 5 Wall climbs 25 Double unders 5 Rope climbs

Partner WOD June 29th @ 11 a.m. with Pot-Luck Style BBQ to follow. Warm up of your choice “Tyler” Five rounds for time of: 7 Muscle-ups 21 Sumo-deadlift high-pulls @ 95 lbs / 63 lbs 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attackedContinue reading “WOD Friday June 21st”