SKILL REVIEW: PUSH PRESS For time: Row 300 meters 20 push presses Row 300 meters 15 push presses Row 300 meters 10 push presses Row 300...

STRENGTH: Back squat, 3-3-3-3-3-3-3 reps WOD: 5RFT 400-meter run 7 Back Squats using 85% of 3RM

Register or contact Lisa 863-202-1919 to secure your spot!

See you all TOMORROW, BLACK FRIDAY for ONE CLASS 9:15 am MEMBERS $10 NON-MEMBERS $15 Pre-registration recommended, ONLY 12 SPOTS

5 rounds for time of: Max-calorie row in 60 seconds Turkish get-ups ♀ 25-lb. TGU ♂ 50-lb. TGU Complete a total of 40 reps (or calories)...

20 minute AMRAP Complete as many rounds as possible in 20 minutes of: 50 double-unders 100-ft. walking lunge 100-ft. bear crawl ...

Christine 3 rounds for time of: 500-m ROW or 400m RUN 12 bodyweight deadlifts 21 box jumps, 20-in box Scaling: Elite CrossFit athletes...

Shawn WE WILL CAP OUR WOD AT 45 minutes, using the INTERMEDIATE OPTION - get as far as you can in that time. COUNT PUSH UPS AND SQUATS....

Liam For time: 800-m plate run 100 toes-to-bars 50 front squats 10 rope climbs, 15 ft 800-m plate run ♀ 105-lb barbell, 35-lb plate ♂...

Bradley 10 rounds for time of: 100-m sprint 10 pull-ups 100-m sprint 10 burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R....

Holleyman 30 rounds for time of: 5 wall-ball shots 3 handstand push-ups 1 power clean ♀ 14-lb ball, 155-lb clean ♂ 20-lb ball, 225-lb...

Complete as many rounds as possible in 12 minutes of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses...

3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb. SDHP...

Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box

FOR THOSE OF YOU REGISTERED FOR THE SUNSHINE SKYWAY 10K ON MARCH 3, 2024, WE WILL START TONIGHT!! OUR 800m WALK EACH NIGHT WILL GET A...

For time: (SPLITTING YA'LL UP IN (2) TEAMS DUE TO EQUIP. SHORTAGE!!) 2 rounds of: 30-calorie row 30 push-ups Rest 3:00 2 rounds of:...

For reps: 1:00 rope climbs 1:00 dumbbell squat snatches, alternating 2:00 rope climbs 2:00 dumbbell squat snatches, alternating 3:00 rope...

Complete as many reps as possible in 20 minutes of: 200m RUN 3 front squat 3 ring push-ups 200m RUN 6 front squat 6 ring push-ups 200m...

4 rounds for time of: 35 kettlebell swings 30 sit-ups 1 minute Plank Row 500 m ♀ 35# ♂ 50#