Workout Of The Day

WEIGHTLIFTING WEDNESDAY IS HERE! 1. FIND A MAX THRUSTER FROM THE GROUND 1-1-1 NO RACKS! 2. DEADLIFT 5x5 3. 30-20-10 STRICTPULLUPS/GHDSU/ BACKEXTENSIONS CONTROLLED "FIT CAMP" 15 min AMRAP 10 DB SNATCH alternating arms 20/35# 15 BALL SLAMS (OUTSIDE) 20 TRICEP PUSHUPS Rest 2 minutes 800m run for time…Read More

Two fer Tuesdays! Pair UP! One athlete works until the runner comes back from a 200m run. 20 min AMRAP 25 KB Swings 16/24kg 25 PULLUPS Runner coming back starts off where the other left off. Count rounds and reps to the Board! "FIT CAMP" 10 ROUNDS 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS 12 MIN CAP REST 1…Read More

Memorial Day Murph will be live right here at CFPSL. Everyone wear red to show unity and support for our troops. Bring a friend. No charge for anyone. 1. PUSH JERK 3-3-2-2-2-1-1-1 2. 4 RFT 5 Hang Cleans 85/115# 7 Bar Over Burpees 10 TTB 7 FRONT SQUATS 85/115# "Fit Camp" 4 RFT 200m run 3 Ground to st…Read More

HAPPY LEG DAY....I MEAN HAPPY BIRTHDAY JENNIFER! TABATA SQUATS:20 SEC ON :10 SEC OFF 8 ROUNDS, LOWEST NUMBER IS SCORE SQUAT CLEANS 75lbs x5/5 95# x3/3 115# ×2/2 125# x1/4 EMOM BACKSQUAT ADD 1 REP PER MINUTE REST 2 MINUTES. REPEAT. :)))))) "Fit Camp" EMOM AIRSQUAT WOD. MAY USE TRAINING BAR IF COACH …Read More

10-8-6-4-6-8-10 DL 135/185# Bar over Burpee Rest 2 minutes 8 min AMRAP 20 WALLBALLS 14/20# 10ft each ROWE for Calories 12/15 "Fit Camp" 2-4-6-8-10-12-16 so on and so forth for 8 minutes Air Squat Burpee Rest 2 minutes Same Rep Scheme as above on a 6 minute clock. Stationary Lunges w/DB 20/35# Ab-Mat…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! THE CROSSFIT TOTAL! 1. MAX STRICT PRESS 2. MAX CHEST PRESS 3. MAX DL HAVE FUN! "FIT CAMP" 5 RFT 10 alternating DB SNATCH 25/35# KB CARRY 40M 24/32 KG 5 TIRE FLIPS…Read More

Cardio class Salsa/Meringue Style. No experience necessary. 6pm. Wear tennis shoes. HAPPY BIRTHDAY JULIE! YOU ARE ONE HOT MAMA! 10 minute EMOM ODD: HANG SQUAT CLEAN 95% EVEN:1 POWER CLEAN 95% THEN PAIR UP! 6 ROUNDS EACH! load is 61% of Max,should be moderate load of 5 reps unbroken 5 Hang Squat Clea…Read More

FREE SALSA/MERENGUE CLASS TUES 6PM AND FRIDAY 7PM! 1. BACKSQUAT 2-2-2-1-1 2. 10 RFT 5 PULLUPS 10 KB SWINGS 16/24 KG 15 BACKSQUATS EMPTY BAR 45# ALL 3. MAX PLANK HOLD "Fit Camp" 20 min AMRAP 7 Thrusters FB 20/35# 10 Pushups :30 sec Plank hold 8 Lateral Raises 10/15#…Read More

Gym will be closed today due to our special 5k run. We will be doing a 5K today with the Special Olympic Athletes at Fort Pierce Central at 9:30. Run starts at 10:00am! Donations are recommended. $15-20 gets you a t-shirt or tank! SEE YOU THERE!…Read More

Saturday we are having a 5k Run with the Special Olympic kids! Meet at Fort Pierce Cental at 9:30. Please donate $20.00 for kids! You get a T-Shirt with a donation of $15-20! See you there! "Nancy" (Benchmark) write time down 5 RfT 400m Run 15 OH Squats 65/95# "Fit Camp" 4 RFT 15 Box Jumps 20/24 in …Read More

3RFT 400m run 15 DL 135/185 25 BACKEXTENSIONS Rest 2 minutes Find a One Rep Max Jerk from the rack. STRICT TIME CAP OF 6 MIN FOR YOUR MAX "FIT CAMP" 4 RFT 10 WIDE LEGGED DB DL 20/35# (PUT DB'S IN BTWN YOUR LEGS) 15 WALLBALLS 20 HOLLOW ROCKS 100 JUMPROPE…Read More

WEIGHIFTING WEDNESDAY! 1. HANG SQUAT SNATCH TRAINING, WORK UP TO 2 HEAVY CONNECTED Complexes. 2. DROP SNATCH 2-2-2-1 3. FRONT SQUAT 3-3-3-3-2-2-1 "FIT CAMP" 1 RFT 800M ROWE 800M RUN 40 KB SWINGS 16/24 KG 30 HOLLOW ROCKS 20 M SPRINTS 10X BACK AND FORTH, 15 SEC REST BETWEEN ROUNDS…Read More