Workout Of The Day

FREAKY FRIDAY GUYS! 1. Find a MAX DL! Rest ALAP 21-15-9 KB SWING 16/24 KG TTB BURPEE FIT CAMP BUY-IN: 200M KB RUN 16/24kg THEN 3 RFT DB DEADLIFTS 35/55# DB BENT OVER ROWS 15/25# PUSHUPS FIT & 50! 25 MIN AMRAP 12 KB SNATCH 12 kg 20 SKI JUMPS SIDE TO SIDE 15 BOX JUMPS 200M RUN…Read More

"Grace" 30 Reps for time C & J 95/135# rest alap 3 Rounds not for time 1 min plank hold 15 GHDSU 25 BackExtensions :30 sec side plank left :30 sec rt. side plank FIT CAMP 15 min AMRAP 5 Tire Flips 10 Steps Walking Lunge 5 Tire Flips 20 Steps Walking Lunge 5 Tire Flips 30 Steps Walking Lunge so o…Read More

I will never forget where I was when I saw the attack on television for the first time. I was pregnant with Julia and wearing all white scrubs as I worked as a masseuse for a Chiropractor who happened to have a t.v. with the attack on live. The images are still vivid in my mind. We all have memories…Read More

TWO FER TUESDAYS 110 DEADLIFT 155/205# 110 BOX JUMPS REST 1 MINUTE 80 DB PUSH PRESS 25/55# 200 DUBS POST TIMES TO BOARD FIT CAMP 3 RFT 20 KB DL 24/32 KG 15 BURPEE OVER KB 5 ROPE CLIMBS FROM THE GROUND 400M RUN FIT & 50 AMRAP 20 (REST AS NEEDED) 5 ROPE CLIMBS FROM THE GROUND 15 JUMPING PULLUPS 20…Read More

HAPPY 50TH BIRTHDAY YESTERDAY MIKEY! WE WILL BE DOING THE "FILTHY 50" (groups of 2) SATURDAY AT 9AM! PLEASE COME! WELCMOME "FIT & 50" !! SKILL WORK: 3RD PULL FOR THE POWER CLEAN (5 TO 7 MIN) STRENGTH: 1. POWER CLEAN, WORK UP TO A HEAVY 2 REP, HIT IT 3X 10 MIN CAP CONDITIONING: 5 RFT 400M RUN 10 …Read More

Warm Up: 400m run with heavy object or buddy carry (if buddy carry switch every 100m) Skill Work: Dub Technique (5 min after explanation) Strength: Work up to a heavy Backsquat for one rep (10 min) WOD: 2 RFT 40 WallBalls 14/20# 50 KB Swings 16/24 kg 30 Backsquats 65/95# FIT CAMP 4 ROUNDS FOR TIME 1…Read More

Thirsty Thursday! Open all sessions today! Strength: Find a Heavy but not Max DL 10 min Cap Conditioning: 3 RFT 800m run 50 BackExtensions Fit Camp: 25 min AMRAP 5 Tire Flips 10 Sledgehammers Rt. 10 Sledgehammers Left 15 Pushups 200m run…Read More

NO ROOSTER CLASSES THIS MORNING! 9am, 5pm, 6pm, 7pm only 4 RFT 15 Front Squats 65/95 lbs 30 Dubs 20 Box Jumps 10 Pullups FIT CAMP 3 RFT 15 DB Front Squats 15/25 lbs 90 Singles 20 Box Jumps 10 Jumping Pullups…Read More

We will be closed Tuesday September 3rd due to Hurricane Dorian. We anticipate opening up Wednesday or Thursday. Stay safe as flooding will occur.…Read More

DORIAN'S SURPRISE! SHOW UP AND SEE! 9am only today!…Read More

FREAKY FRIDAY! 20 min AMRAP 10 Snatch 65/95 12 Pullups 200m run FIT CAMP 15 min AMRAP DB SNATCH 20/303 JUMPING PULLUPS KB SWINGS 16/24 KG…Read More

THIRSTY THURSDAY!! 3 RFT 15 GOBLET SQUATS 20 OH WALKING LUNGES 15/25# 25 PUSH PRESS DB 20/35 LBS 250M RUN 500M ROW FIT CAMP DOES THE SAME WOD! meet me Friday night for nutrition. Text for appt. (772) 985-4014…Read More