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

Open Gym or Daily WOD

Thursday, July 15th, 2021


Pulling Day 4
Those who don’t have reg pull-ups or 5+ C2b Pullups
10x Parallel Ring Rows
10x Beat Swing
10x Hollow rocks
10-8-6-4-2 Strict Pullups
3×5 Banded 1x Beat Swing into 1x Kip pull-ups

Those who have 5+ C2B pull-ups + RX Dips
10x Parallel Ring Rows
10x Beat Swing w/ Lat push down
10x Banded Hollow PVC Pullovers
3×5 C2B Pullups- Unbroken
Bar Muscle up attempts- Banded as needed
(No chicken wings) Must go back down to progressions if coaches see this.

5×10 Floor BP
10x Dbl. DB Tricep Kick backs
SS: ME Banded Tri Ext.


15 min AMRAP:
5x Bar Muscle ups
100ft Walking Lunge
100m Run


DUES are now past due!! Please see a coach when you come in to train next. Thank you!

*Please do us a favor and do not park in front of the yoga studio. They have said they are open “full time now” so please park in front of our building or use the spots down the center of the lot, in the extended parking lot further down -about 50m 🙂 Please also don’t park in front of another unit’s building (Conforti, k&K Customs, Electric buildings. THANK YOU FOR UNDERSTANDING! 🙂 

*Please get on the schedule for the week. Text in any changes you may have. This allows us coaches to know how the flow of the class will go and if we need to cap out any classes. Thanks for understanding.

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