1. Friday May 29th, 2020

    Pushup Series is today! 100 REGULAR PUSHUPS 100 INCLINE PUSHUPS 100 DECLINE PUSHUPS WOD: 6 RFT 24 Dubs 12 Wall Balls 9 Burpees FIT CAMP: 5 RFT 15 DB FRONT STANDING LUNGES 20/35# 20 PLANK TO PUSHUP POSITION 15 GOBLET SQUATS BUY-OUT IS 1000 M RUN FIT & 50! 800M RUN 25 PAUSE SQUATS 30 TRICEP PUSHUP…Read More

  2. Thursday May 28th, 2020

    TEXT ME FOR APPTS.TODAY 100 DUBS BUY-IN INTO 5 ROUNDS 15 THRUSTERS 55/75# 12 HINDU PUSHUPS 100 DUBS BUY-OUT FIT CAMP: 100 SINGLE UNDERS 30 ROPE SHAKES 15 BICEP CURLS 40 ROPE SHAKES 15 BICEP CURLS 50 ROPE SHAKES 40 TRICEP PUSHUPS 30 ROPE SHAKES 100 SINGLE UNDERS FIT & 50! REPEAT 3X :30 SEC RT. SI…Read More

  3. Wednesday May 26th, 2020

    WEIGHTLIFTING WEDNESDAY OR WOD: 1. WORK UP TO A HEAVY 2X4 HANG CLEAN 2. FRONT SQUAT: WORK UP TO A MODERATELY HEAVY 3X3 3. STRICT PRESS MAX FOR 3 REPS ONLY. OR: 20 MIN AMRAP: 5 HANG CLEANS 80/120# 10 BURPEES 20 BOX JUMPS 20/24 INCHES OR 20 BOX STEP OVERS WITH 20LBS FIT CAMP: 4 ROUNDS FOR TIME 400M RU…Read More

  4. Tuesday May 25th, 2020

    IF YOU MISSED "MURPH" DUE TO RAIN......I GOT YUR RAIN CHECK TODAY BABY! 10 ROUNDS 5 ROMANIAN DL 80/115# 7 STRICT PRESS 20/35# REST 2 MINUTES: 5 ROUNDS 10 DB LATERALRAISES 15/25% 10 FRONT RAISES 10LBS STANDING REAR DELT PULLBACKS 5LBS USE A SMALL LOAD AND SQUEEZE YOUR SHOULDER BLADES TOGETHER WITH TH…Read More

  5. Monday May 26th, 2020

    HAPPY MEMORIAL DAY! SALUTE TO ALL WHO HAVE SERVED OUR GREAT COUNTRY AND FOUGHT FOR OUR FREEDOM! TODAY WE CELEBRATE OUR FALLEN HEROES. TODAY WE CELEBRATE "MURPH" "MURPH" 1 MILE RUN 100 PULLUPS 200 PUSHUPS 300 AIR SQUATS 1 MILE RUN…Read More

  6. Friday May 21st, 2020

    FREAKY FRIDAY IS HERE! SATURDAY IS AT PEPPER PARK BEACH! LET ME KNOW WHO WILL ATTEND. 10:00 START TIME "MURPH" IS MONDAY, TEXT ME (772) 985-4014 IF YOU WANT TO ATTEND! WE WILL GO IN HEATS. ONLY 50 PULLUPS THIS YEAR DUE TO LACK OF PULLUPS FOR MOST IN THE LAST 8 WEEKS. PUSHUP SERIES IS TODAY: 100 PUSH…Read More

  7. Wednesday May 20th 2020

    WEIGHTLIFTING WEDNESDAY IS HERE! PLEASE MAKE AN APPT. TODAY TO COME LIFT! WE WILL BE HOSTING A "MURPH" ON MONDAY IN HEATS. FAMILIES CAN DO TEAMS OR DO THE ENTIRE WOD. EVERYONE WILL HAVE THEIR OWN STATION AND THE PULLUP BAR WILL BE USED BY ONE FAMILY AT A TIME. DUE TO THE INABILITY TO DO LOADS OF PUL…Read More

  8. Tuesday May 18th, 2020

    NO PUSHUPS TODAY! SUB FOR PULLUPS: https://youtu.be/vGAK2-_kn1U 1 ROUND 100 DUBS OR 200 SINGLES 7 STRICT PULLUPS OR SUB A MOVEMENT FROM ABOVE 20 DL 135/185# 2 ROUNDS 50 DUBS OR 100 SINGLES 4 STRICT PULLUPS OR SUB MOVEMENT 10 DL 135/185# 3 ROUNDS 30 DUBS OR 60 SINGLES 2 STRICT PULLUPS OR SUB MOVEMENT…Read More

  9. Monday May 17th, 2020

    MONDAY MADNESS! CLASS AT 5PM IS FULL. THERE IS AVAILABILITY AT 10AM, 11AM, 12PM, 4PM AND 6:20 PM. TEXT ME IF YOU WANT A SLOT. TODAY'S PUSHUP SERIES IS AS FOLLOWS: 100 PERFECT PUSHUPS 100 DECLINE PUSHUPS 100 INCLINE PUSHUPS IF YOU'RE NEW TO THE SERIES JUST DO 100 PERFECT PUSHUPS EMOM X 21 1. 12 OH SQ…Read More

  10. Friday May 15th, 2020

    HAPPY FRIDAY! TO BE CLEAR: EACH MEMBER IS ALLOWED TO MAKE APPOINTMENTS AT OUR HOUSE ON A DAILY BASIS. I WILL HAVE A STRETCHING AREA (PLEASE BRING A TOWEL TO USE WHEN YOU STRETCH, LARGE ONES ARE BEST. MOST APPTS. WILL TAKE APPROXIMATELY 30 MIN AFTER THE TIME YOU STRETCH. FAMILIES WILL BE ALLOWED TO S…Read More

  11. Thursday May 14th, 2020

    GREAT WORKOUT YESTERDAY! ANY FEEDBACK WOULD BE AWESOME! WHAT CAN WE DO TO SERVE YOU BETTER?!! WHO WANTS A PEPPER PARK BEACH DAY SATURDAY?! JOE IS IN CHARGE OF THE WORKOUT SO B BE PREPARED! I AM GOING TO JUST FOLLOW HIM....... Home Gym “Grip Don’t Trip” For Time: 100 Air Squats, 100 Meter Farme…Read More