email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

SWOD Fridayyyy

DATE: Friday, April 14, 2017

5×10 Floor Bench Press (You choose Load)
Alt: ME Floor Leg Wipers
5x50m Sled Sprints 115/70 (=weight put on top of sled)
(down & Back= 1 Sprint)
*Slowest Sprint is your score

Group Mobility…. I know a lot of you guys are sore from the week… Roll it out!!!


HEY GUYS… please help us out!!! In the beginning we were pretty good at this but we have started to “take over the whole parking lot at certain class times.” If the front 3 spots are taken in front of our building, please park on the street on the FENCE SIDE… I know most of the time there are plenty of spots vacant in the lot, but we need to keep those spaces open “in case those businesses have visitors” thanks and we appreciate your cooperation. -Your coaches!

Saturday, April 15th: The annual Charity Softball game (Largo vs Clearwater PD)  followed by Threshers game. A few of our Leo’s will be playing in the game! 3:30 is the start of the Charity game then we usually venture out to the tiki hut. You can get tickets at the door! Let us know if you’re coming! 🙂
Saturday, April 22nd: 8:00 Open Gym, 9:00 Team WOD (Bring A Friend) This is your chance to bring someone new….a friend/family member/ co-worker etc to come check us out & see what your training is typically like.
REMINDER: With the class sizes getting bigger, we ask you to please be on the schedule ahead of time and text us to let us know if you cannot make it. It helps to know if we need to pull in another Coach or not. Thank you!


April 15th, 2017
Same Sex- Teams of 2.
Novice, Intermediate, Advance & Masters 
Dunedin Rec. Center 

June 24-26th, 2017
Daytona, Beach, FL 
Teams of 3- Same sex
Individual, Beginner, Master, Intermediate, Elite, Teens 14-16
$100-$140 Team

Central Florida Throwdown
September 16-17th, 2017
Lakeland, FL
Team & Individual 

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