Workout of the Day



If you are celebrating Easter this weekend, I hope you have a wonderful holiday! We will have our usual schedule.

On Saturday we will be honoring the recently lost CrossFit Games athlete, Becky Conzelman, who passed away after suffering a brain aneurysm at the age of 47.

Conzelman competed at the CrossFit Games five times in total. After picking up the sport in 2009, the former professional cyclist wasted no time making a name for herself. After claiming her first ever Regional title in 2011, Conzelman went on to finish 14th at the CrossFit Games a year later.

She is also the co-founder of the CrossFit affiliate Faith RXD, a box which combines the Christian faith with fitness.

Please come on Saturday to celebrate her life and achievements in the CrossFit community.

Friday's Training:


Build to a heavy single squat clean & jerk


For Time:


Wall Balls (20/14)

Calorie Row


Yours truly is making my debut at the 5 and 6am classes tomorrow so set your alarms for that early bird time. We'll certainly be catching worms!

We're going to practice Handstand push-ups and progressions for them tomorrow before our workout, so this is a perfect opportunity to challenge yourself and work towards your goals.

Also, I enjoy iced americanos, no cream no sugar :)

Thursday's Training:


10 min EMOM:

Primal: 3-6 HSPU

Beast Mode: 3-6 HSPU to abmat or plate

Big Dawg: 3-6 Box Pike Push-up/negatives


For Time:


Double Unders


Snatch (155/105)


Wednesday's Training:


Build to a heavy single Squat Snatch


21 Cal Row Buy in,


3 Rounds:

25ft. Goblet Lunge (53/35)

20 Pull-ups

200m Med Ball Run (20/14)


Body Fat Test of Southwest FL is coming to the gym on Saturday, May 4 from 9-11am! You'll need to reserve a spot by following the event link:

Body Fat Test

Use the promo code "1Test" before checkout to purchase a single session. You'll need to bring a bathing suit and towel and you will be fully submerged for the test. You will get a packet of information containing your lean body mass, and body fat percentage.

This is important information to find out and this is the most accurate way to get the info! We will be kicking off a nutrition challenge in May, so you will want to have a baseline!

Tuesday's Training:


Back Squat

3 sets of 5, use same weight across


12 min AMRAP:

10 Hang Power Cleans (155/105)

10 Bar Facing Burpees

10 Toes to Bar


Thank you to everyone who brought a friend or attended our Free Week! We'd love to follow up with you if you have any questions on how to get started! Please email me!

April 15th - Tax Day! But more importantly, Maisie's 2nd Birthday! To celebrate, we will be doing some of her favorite movements (or upgraded versions of her faves).

Monday's Training:

"Maisie's Terrible Twos"

22 min AMRAP:

2 Muscle Ups

22 KB Swings (53/35)

22 Box Jump Overs (24/20)

2 Wall Walks


If this is your first week of CrossFit, then welcome! Now you know why so many people who do CrossFit can't stop talking about it! CrossFit takes constantly varied, functional movements to be performed them at high intensity. That being said, there are many complicated movements in CrossFit that are difficult to grasp for many people when they are first starting.

That's why we offer our Fundamentals program. The six sessions are scheduled based on your availability, and can be shared between two people. You will work with one of our Level 2 CrossFit trainers to learn the foundational movements we do, from gymnastics to weightlifting. After you complete the six sessions you can join the group classes, and our coaches will continue to assist you in modifying workouts as needed! Ask a coach about signing up!

Friday's Training:

"Tip Toe"



200m Run

Toes to Bar

Box Jumps (24/20)



200m Run

Ab Mat Sit-ups

Box Step Ups

25 minute timecap


Thursday's Training:

With a partner:


7 Deadlifts (185/135)

7 Lateral Burpees over the bar

200 Meter Row

One partner completes a complete round at a time.


What is CrossFit? CrossFit's goal is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

Wednesday's Training:


Build to heavy set of 3 Front Squat


"Heartbreak Kid"


3 rounds:

10 Front Squats (165/115)

20 Chest to Bar Pull-ups

50 Double Unders


3 rounds:

10 Goblet Squats (53/35)

20 Jumping Pull-ups

75 Single Unders


Thank you to all of you who came to class today or brought a friend for the first time! We love hosting our Free Week because it gives people a chance to try CrossFit without feeling like they are the only new people! It can definitely be intimidating to some people to walk into the gym, so we try to level the playing field.

The people who need CrossFit the most are those who are sedentary and have chronic health conditions. If you know someone who fits this description, please ask them to try a class with you. Or to just come watch a class. We can modify any workout for any skill level!

“The needs of our olympic athletes and grandparents differ by degree, not kind.” That is to say, everyone needs to perform an intelligently selected variety of functional movements at a level of intensity appropriate for that individual. Everyone needs to eat food that sustains, rather than harms, the body. This is the pursuit of fitness, and the ability to maintain that fitness throughout your life is a defining measure of health.



The CrossFit Total is a benchmark workout first published to the CrossFit Journal in 2006. Read this article from Mark Rippetoe, CrossFit and fitness OG. Here are some of his tips:

1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

It was even an event in the 2018 CrossFit Games. You can see how you...