Workout of the Day!


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Congratulations to Coach Joel and Coach Yoonmee on their recent nuptials. We wish you a lifetime of happiness. Remember, those that CrossFit together, stay together!

We are starting the week out with a bang — today’s session includes a technique-oriented, heavy Olympic weightlifting movement in conjunction with a strength-dominant upper body gymnastic movement. Both movements of today’s couplet should challenge you as the stimulus for each component is heavy.



Hang Squat Snatch (135/85lbs)


Strict Weighted Pull Up



Snatch: Scale snatch weight by load.

Pull-up: Lighter weighted strict Pull Up, strict bodyweight Pull Up, Banded Pull-Up, Ring Row

Get Toned:


Alt. DB Snatch (per arm) (50/25)


Strict Ring Rows


Our Painting Party has been cancelled due to not enough people signing up :(

We will have all regular classes tomorrow (Friday).

Friday's Training:


Sumo Deadlift


Get Toned:

15 min AMRAP:

15 KB Deadlifts (53/35)

10 KB Swings

5 Goblet Squats

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For me, running is not fun. I have never been a person who voluntarily goes out for a run. It doesn't relax me or make me feel better. But if it shows up in a workout, I will grudgingly do it. Tomorrow's workout is a lot of running. If running isn't your thing, you should still come and train running. You can scale the distance if needed, or get on the rower instead. We will also do some double unders to break up the running. This is a great day to work on your weaknesses.

Friday evening we will have the Paint + Party at 6pm until 9pm. Please sign up at the gym!

Thursday's Training:

1 mile run

100 Double Unders

800m run

50 Double Unders

400m run

*Sub Single Unders- Same reps


"Cindy" is a classic benchmark workout in CrossFit that you may have done many times, or may be approaching for the very first time! It pays to know your "Cindy" score so make sure you are always recording your workouts, especially the benchmark ones!

You can record easily in our handy WOD journals! Only $15 and will last you over a year!

We need more people to sign up for the Paint + Party this Friday evening from 6-9pm. It's only $25 to create a painting with the help of an instructor and the cost includes your supplies. Bring something to snack on and to drink and we will hang out at the gym! We will have no 5:30 or 6:30pm classes Friday evening.

Wednesday's Training:


20 min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats


I recently listened to an interview on CrossFit Radio (podcast) with Greg Glassman, founder of CrossFit, on the problem with chronic disease and how CrossFit trainers and affiliates can address it. I highly suggest everyone give it a listen. Glassman is very well spoken and gives a libertarian point of view on the "disease economy". He says that CrossFit is "a solution so elegant it may be optimal" to the problem of chronic disease. He says 7 out of 10 people will die from a chronic illness including type 2 diabetes, congestive heart failure, cancer, etc. and that currently the people who work out in CrossFit gyms do not represent that population.

CrossFit is not just for "athletes", it's for everyone. If you know someone, a family member or friend, that is sick in some way you can encourage them to get to a CrossFit gym and talk to a trainer. Any trainer who is worthy will help them. Through nutrition (eat meat, vegetables, nuts and seeds, some fruit, little starch, no sugar) and movement, people can reverse their adverse health conditions.



The Free Week continues through Tuesday 9/19 if you know someone who still wants to try us out!

Make sure you sign up for our Painting party at the gym this Friday 9/22 6-9pm! The cost is $25 which covers your painting supplies and an instructor assisting you! Bring your own wine/drinks and snacks!

We will only be having Barbell Club on Tuesday this week as Coach Joel and Coach Yoonmee will be off most of the week GETTING MARRIED!! Everyone wish them well!

About tomorrow's workout: The goal for everyone is to attempt to do each set unbroken. If this takes a lot out of you, that’s ok, as you can take a little breather between sets while they are changing your weights. The first two sets shouldn’t feel heavy, and you should be able to do them fast! After that, when fatigue sets in and when they weight incrementally gets a little heavier, you will most likely need to rest more, and the set will take a little longer to get through, despite there being fewer reps.

Some of you will be able to do the first few sets as Rxd, then the last two, or even just one...


Gymnastics bonanza today. A combination of pulling and pushing. Strength Endurance will be the limiting factor for everyone today. Don't have strict pull-ups? Check out the video on progressions. Lots of scaled options as well! We all start somewhere.

Saturday we hope to see you at Park & Rec for Blazen + Jenna's Going Away Party at 3pm.

Sunday we have Yoga at 10am - Free for everyone!

Our Free Week continues through Tuesday 9/19 so please bring in your friends!

Friday's Training:

5 Rounds:

30sec Toes to Bar

30sec Rest

30sec Pushup

30sec Rest

30sec Strict Pull-ups

30sec Rest

30sec Clapping Pushup

30sec Rest


Toes to Bar: Hanging Knees Raises or Toes to wall

Push-ups: Use an elevated surface for their hands (box/bench)

Strict Pull-ups: If you want to use bands you can. Make sure they aren’t using their ‘work’ time to get in and out of the band.

Clapping Push-ups: Scale to a regular Pushup and use those scales for further...


From the CrossFit Journal:

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort...


Hey guys! We are resuming normal classes tomorrow, Wednesday 9/13.

Class schedule is as follows: 5:30am, open gym 11-1pm, 4:30pm, 5:30pm, 6:30pm

We are extending our FREE WEEK through next Tuesday 9/19 so please bring in friends, family, coworkers, etc. who have been on the fence about trying it out!

Our Free Mommy + Me Bootcamp class has been rescheduled to Wednesday 9/20 at 10:30am.

At the end of the week we will say goodbye to Blazen & Jenna before they move to Arizona :( Come send them off at Park & Rec in St. Pete at 3pm on Saturday. We will have yoga on Sunday 9/17 at 10 am. - Free for everyone!!!

Wednesday's Training:

Front Squat



We will have classes tomorrow. Saturday and Monday morning classes are canceled.

Stay safe everyone!

Friday's Training:

Power cleans


Get Toned:

6 DB Hang Power Cleans (35/20)

8 Ring rows

10 Lateral Box Step Ups

12 Walking Lunges