It’s a “Slumber Party”

Wednesday, July 15th, 2020

Pictured above: Mylene “Moana” Circa 2011

Work Out of the Day


Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Set 1: 66% of 1RM Snatch
Set 2: 69% of 1RM Snatch
Sets 3-5: 72% of 1RM Snatch


Slumber Party
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy*”
400 Meter Run

Cap 15Mins
5 pull ups
10 pushups
15 squats


Join us this Saturday in saying goodbye (for now) to Coach Paul. 

This Saturday at 8:00 am, Coach Paul and Coach Jaida are ready to coach you on your skills during open gym! Then, at 9:00 am, join Coach Paul in throwing down for a team (or individual) WOD in his last Saturday WOD. Don’t worry he will be back, but for now we are wishing him well as he begins training at the Hillsborough Country Sheriffs Office.

Training in the Heat

It’s that time of year… summer in Florida. It’s hot. It’s very hot. Temperatures in the gym are getting in the high 90s! Let’s talk about how to safely train in this weather:

  • Stay hydrated! If you haven’t seen the info Coach Sam recently posted on how to stay hydrated read the full article here.
  • Listen to your body. If you feel like you need to take a break, take a break. Your coaches aren’t going to be yelling at you to keep moving when your face is beet red and you need some time to cool down.
  • Scale appropriately.
  • Bring water to workout. Bring water with ice! It will help cool you down, but is also super refreshing during and post WOD.

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