[vc_row][vc_column][vc_single_image image="8043" img_size="large"][vc_column_text] After a workout when everyone's on the deck resting, we call this a "yard sale"! 😂😂 [/vc_column_text][vc_column_text]Today we'll begin with a strategic PVC warm-up. Nail your positions.   Then, priority GET STRONG! New squat focus starts this week - both back and front squat in one set....

[vc_row][vc_column][vc_single_image image="7977" img_size="large" alignment="center"][vc_column_text]Monday, September 6th, in honor of the holiday, and because as CrossFitters we just need another excuse to run an "event" WOD, we have a new Hero WOD (new to you!). On Monday, 9/6, we will start heats (set up) at 7:15 am and kick off heat...

[vc_row][vc_column][vc_column_text] Check out Mean Gene working on some wrist mobility for his front rack. Oh yea! [/vc_column_text][vc_single_image image="7986" img_size="large"][vc_column_text]REMINDER: Monday is a special event. We'll be doing the Hero WOD Bert.  We have a sign-up sheet for heats...you must be on this schedule to train. It's a holiday - it's...

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY, BILL! (on Tuesday! - yesterday!) [/vc_column_text][vc_single_image image="7199" img_size="large"][vc_column_text]Time to get strong (of course, because it's Wednesday!) Starting off with some spicey dumbbell clusters.  In between, we're playing with a half kneel for core, balance and of course because we can make it harder by moving you guys...

[vc_row][vc_column][vc_single_image image="7987" img_size="large"][vc_column_text] Check out Gloria, above, working on that perfect front rack position. And Happy Birthday, TOMORROW, Bill!   Monday, Monday, Monday! Let's hit it! Our four-rounder today includes: push-ups DB DL's with a twist ring rows loaded good mornings Next up: a spicey barbell complex of cleans and...

[vc_row][vc_column][vc_single_image image="7969" img_size="large"][vc_column_text] What a great-looking team above, huh? 🤗   Today is Friday - "heart in your throat, Friday"...the day we all kind of dread because it's a little higher intensity, which is simply harder. We'll start with deadlifts today as a primary strength WOD. Next up, keeping those...

[vc_row][vc_column][vc_column_text] MY HOW FAR WE'VE COME! [/vc_column_text][vc_column_text] Don't forget our Open House is tomorrow! 4:00 - 7:00 p.m. 2029 Weaver Park Drive, Clearwater, 33765 **We promise it looks better than this![/vc_column_text][vc_single_image image="7964" img_size="large" alignment="center"][vc_column_text] Wednesday's Workout [/vc_column_text][vc_column_text]Wednesday's are for strength. Get stronger. More durable. More able to help yourself and...

[vc_row][vc_column][vc_single_image image="7958" img_size="large" alignment="center"][vc_column_text]We start our Monday with our typical "four-rounder". Today we'll see: KB Swings - single arm Rope-a-dope Wall Squats Heavy Overhead Carries While that's a challenge, so will be our first introduction to Helen after returning from COVID closure.  Helen is a CrossFit Benchmark Girl (BMG).  Benchmarks...

[vc_row][vc_column][vc_column_text]The first week back and first "metcon" Friday. Before we get our heart rates up we'll start with a BB BS - true fashion for our Fridays. After a little core activation, we'll hit a long-ish AMRAP of jump rope, DB power cleans and DB squats. AMRAP means you keep...