Thursday April 30th

Warm Up 10 Wall Ball 15 Push ups 200 M run 2 rds NFT Strength Front Squats 2 X 10 Light to moderate 3 X 3 moderate to Heavy with 2 sec Pause at bottom explode out of bottom to extension WOD 5 Thrusters 95/65 10 Toe to Bar 15 Diamond Push ups (Diamond Knee Push ups)...

Wednesday April 29th

Warm up Run or Row 1600 M WOD 5  Pull ups (strict) Even min 5  HSPU or Stink bug odd Min 10 Min EMOM rest/set up bar 5 min then 5 Dead lifts 225/155 Even 5 One arm KB Snatch odd (alternate left to right per min) 12 Min...

Tuesday April 28th

Warm up 15 Goblet Squats 10 Push ups 50 Double unders 3 rds NFT Strength Dips/Ring Dips 3 sets of 7 reps 3 sets of 5 reps with pause at bottom of dip WOD Box Jumps  24/20 Wall Ball  20/14...

Monday April 27th

Warm up 100 Ft Walking Lunges 12 Wall Ball 25 Straight Leg Situps 3 rds NFT Strength Push Press 5 X 5 Build to heavy sets WOD 7 Power Cleans 165/115 7 Burpees 15 Min AMRAP

Passing of The Torch

Guys I am excited to announce a new chapter for Seminole CrossFit. Our own Coach Greg Abache and his brother Joe Abache are the new proud owners of SEMINOLE CROSSFIT.  We will be staying in our current location and will be improving the quality of the gym…Coach...