08.17.13 – Saturday WOD

Team WOD

*In teams of 2, with 1 barbell, complete the following for time:

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.

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08.14.13 – Wednesday WOD

Strength

15 minutes to find a 2 RM Hang Clean & Jerk (top of knee) – the bar may be dropped after the first Jerk.

Conditioning

For time:

30 KB swings 32/24kg
30 Burpees
20 KB swings 32/24kg
20 Burpees
10 KB swings 32/24kg
10 Burpees

Special Events

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05.25.13 – Saturday WOD

Strength

15 minutes to establish a 1RM Clean & Jerk.

Conditioning

For total reps:

3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#

-1 min Rest

2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#

-1 min Rest

1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#

Announcements

  • RSVP to our Memorial Day Pool Party either on Facebook or on the whiteboard. It is this Sunday at 1:30 PM. Hope to see everyone there.
  • Memorial Day Hours will be 7:00 AM and 8:00 AM only.  We will be doing a special Memorial Day “Murph” WOD that you can either do alone or with a partner.
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More wallballs this weekend! First time with our new targets.

05.15.13 – Wednesday WOD

Strength

5 x 2 1 & 1/4 Front Squats – VERY heavy, rest 60 sec.

Conditioning

For time:

7 Rope Climbs 15′
14 Thrusters 95#/65#
25 Hand Release Pushups
5 Rope Climbs 15′
10 Thrusters 95#/65#
25 Hand Release Pushups
3 Rope Climbs 15′
6 Thrusters 95#/65#
25 Hand Release Pushups

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What the Heck Does That Mean?!?

Because we are a new CrossFit box and have quite a few new members, we thought it would be good to provide everyone a quick reference guide to all those crazy abbreviations and acronyms. Our personal favorite is the 2nd one on the list! 🙂 Enjoy!

CF = CrossFit

CF 727 = Best CrossFit box in Pinellas, CrossFit 727

WOD = workout of the day

AMRAP = as many reps as possible

Rx = the weight or workout as prescribed, without any adjustments

MetCon = metabolic conditioning workout

Chipper = a workout with many different exercises, where you chip away at one at a time before moving on to the next exercise/movement.

PR = personal record

BS = back squat

BW = body weight

HSPU = hand stand push up

PP = push press

SP = shoulder press

PU = pull up

DL = deadlift

KB = kettlebell

DB = dumbbell

SN = snatch

SQ = squat

SDHP = sumo deadlift high pull

OHS = overhead squat

C&J = clean and jerk

FS = front squat

K2E/KTE = knees to elbow

T2B = toes to bar

TGU = turkish get-up

MU = muscle up

GHD = glute hamstring developer. Sit-ups, back extensions and hip extensions are done on this machine.

Like a Blank Canvas Ready to Become Art!

A couple of weeks ago, we signed a lease for a portion of basement space in the historic Kress Building in Downtown St. Petersburg. You may ask, “CrossFit in a basement? Really?” Believe it or not, there are quite a few awesome CrossFit boxes in basements throughout the country, especially in downtown areas.

We think this place is PERFECT for a CrossFit gym. Why?

  1. There are plenty of stairs to run for metcon WODs.
  2. The ceilings are high (believe it or not they are 15 feet high!)
  3. Our location is convenient and right in downtown St. Petersburg
  4. The floor plan is open (after demo, of course)

While the place is a perfect fit for us, it isn’t exactly “move-in ready.” We are hard at work getting it ready for WOD domination in the near future.  Be sure to visit this site and “like us” on Facebook to stay updated with progress. Who’s excited?!? We are!!!

Tim, Ryan and Greg hard at work getting our space ready!
Tim, Ryan and Greg hard at work getting our space ready!