Workout of the Day





The yolk is the part of the egg with all of the nutrition. Please stop following outdated nutrition guidelines that say eating egg yolks will raise your cholesterol and make you die. That just isn't true.

According to Lily Nichols, RD, eggs with the yolks are one of the most important foods for a pregnant woman to consume in order to grow and develop a super healthy baby! Check out her research article here.

Eggs are packed with choline, DHA, B-vitamins, Vitamins A, D, E, & K, protein & healthy fat. "Plus, eggs are a complete protein, providing all essential amino acids in a highly bioavailable form. One way to measure protein quality is by a ranking system called biological value and eggs top the list with a perfect score."

So, if you are looking to be an overall healthier person, buy some eggs - LOOK FOR "PASTURE RAISED" ON THE LABEL!





ByCrossFitJune 20, 2019

Note: CrossFit, Inc. sent the following corrective response to the Montreal Gazette on June 15, 2019, in response to Jill Barker’s June 11 article, “Are CrossFit Enthusiasts More Prone to Injury?” after the Gazette granted CrossFit the opportunity to respond. However, the Gazette refused to run our response as submitted, objecting to its length and responding:

If you would like to produce another version of this that does away with inflammatory language such as “misleading and irresponsible,” “misleading half truths” and “intellectually dishonest,” then we would consider publishing it.



Don't forget to join us on Sunday for bowling at 3pm! We'll be at Pinarama on S. Dale Mabry. We love hanging out with you guys outside of the gym and we can put our functional fitness to good use!

Friday's Training:

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Wreck Bag Run (50/35)

30 Pull-ups

20 Burpee Box Jumps (24/20)



“Laziness, doesn’t get a vote.

Frustration, doesn’t get a vote.

Weakness, doesn’t get a vote.

Negativity, doesn’t get a vote.

Only you do.”

- Jocko Willink

The human condition is that we like to be comfortable.

And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy. It is a choice to be frustrated. It is a choice, to be weak.

When we can distinguish these emotions are controllables, we can acknowledge them when they arrive. And put them, where they belong. They do not get a vote in how we live our lives. Only we do.

Thursday's Training:

Class Divides Into 2 Teams:

3 Rounds:

Team 1: Row Calories (Team Score)

Team 2: 400 Meter Plate Run (45/25)

Teams switch when the team running the plate gets back.


From the CrossFit Journal, an article written in September 2003 by Greg Glassman on CrossFit benchmark workouts:

Workout Design

The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”.

Though the process by which we engineer our workouts is largely rational, the finished product is often seemingly infused with qualities more commonly associated with art than exercise like symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best of workout design.

When everything goes right the finished product comes alive in a blend of elegance, simplicity, form, and impact. We are featuring six such workouts this month.

Benchmark Workouts

Our intent is two-fold in examining...


In honor of Father's Day, here are some thoughts from CrossFit Games athlete Jason Khalipa on how CrossFit made him a better father: (

In 2006, when I was first introduced to CrossFit, I couldn’t imagine the impact it would have on my life.

My children and family are undoubtedly my number one priority and CrossFit and moving on a daily basis are the standards for me to perform at my best. I have seen an incredible impact on my fitness, my mindset, and my ability to show our children what “hard work” is.

Fitness should never inhibit what I want to do, or what my children want to do. You need some motivation to workout. This is a great one! Through training CrossFit on a daily basis for over a decade, it is clear that I will never have to worry about my children asking me to do something physical. Want to play tag, jump on the trampoline, or go on a bike ride? Absolutely, is the answer. This is one of...


The Benefits of Lifting Weights for Women

By Brooke Tompkins, BIRTHFIT Regional Director South Tampa

Women Lifting Heavy?

Until recent years women weren’t typically all about the barbells and squat racks. Even today, as weightlifting is becoming more normal for women, we are still surrounded by stereotypical ideas about what fitness should look like for us and we are faced with unrealistic ideas of how to achieve certain results. No matter your preference for exercising (yoga, pilates, zumba, running, HIIT, functional fitness, etc.), adding at least 2-3 strength training days to your routine will benefit your overall health and performance. Aside from heavy lifting benefiting your performance doing the things you love, it is also proving to help women reduce the risks of many health conditions, improve body composition, and prepare for everyday tasks and...


We have the results of the "Bring Sexy Back" Challenge!!

The person who lost the most weight/inches is KAREN!

The person who had the biggest improvement on the tester is JULIA K.!

The person who earned the most points is BROOK!

They have all won the Cook Once, Eat All Week cookbook by Cassy Joy Garcia (my fave right now!) AND a gift card to SOHO Juice Company where they can enjoy some healthy treats on us :)

Everyone who participated and tracked your points proved they have the dedication needed to make lifestyle improvements! And many had results in just 30 days! We encourage all of you to continue your healthy habits and incorporate them into your routine and we bet you will continue to see positive results! Good work everyone!

Thursday's Training:


5 rounds:

100' Walking Lunge

30 Abmat sit-ups

12 DB Power Cleans (50/35)


BIRTHFIT Fitness Workshop this Saturday June 15 at 10:30am! There is something to learn about for all stages of motherhood:

BIRTHFIT is a movement. It’s about humans of all different sizes, shapes, races, and religion taking charge of their bodies and owning their decisions, while at the same time, holding space and supporting one another’s journeys.

BIRTHFIT is a lifestyle. We are continuously growing and evolving in each of our four pillars- fitness, nutrition, mindset, and connection. We are aware that the obstacle is the way and the magic is in the journey. Each of us makes a conscious effort to live in action around our values daily.

BIRTHFIT is an approach to conception, adoption, and birth. BIRTHFIT We challenge the status quo and ask the questions no one else asks. We read, research, experiment, and consolidate all the common sense, time-honored wisdom, and recent studies we can find and present that information to you through various education...


Saturday's class will be at Bobby Hicks Pool at 9:30am. If you have never been there before, please arrive a few minutes early to complete their waiver and pay your $2 entrance fee. (there will not be childcare)

Please submit your total points to your coach before Tuesday 6/11!

I will be in California until Tuesday, so if you have any questions or concerns, please email me at!

I will do my best to post the workouts on our Facebook page each night :)

Friday's Training:

"Bring Sexy Back" Tester!

For Time:

Run 800m

Row 1000m

Run 800m

compare to 5/6