9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

Freedom Sauce

Gulfport CrossFit – CrossFit Metcon (Calories) AMRAP 3 21 OHS (95/65), 21 Burpee OB, Max cal Row AMRAP 3 18 OHS(115/80), 18 Burpee OB, Max cal Row, AMRAP 3 15 OHS (135/95), 15 Burpee OB, Max cal Row AMRAP 3 12 OHS (155/105), 12 Burpee OB, Max cal Rowrest 3min between rounds...
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Dead Lift & Flat Tire

Gulfport CrossFit – CrossFit Deadlift (Heavy Set of 5) Metcon (Calories) Teams of 3, 12min EMOM a) 10 Dead Lift (225/155) b) 20 Ab Mat Sit Ups c) Max Cal Bike Individual 1) Strict HSPU (3rds) 40% of max unbroke, 30% of max UB, 20% of max UB 2) 75 Weighted Hip...
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October 16

Gulfport CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Individual Snatch: EMOM 12 (3rds) min1:2@70%,...
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Friend Zone

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 with a Partner 10/8 Calorie Bike 10/8 Calorie Row 10 KB Swings (53/35) *One partner completes a full round, then switch Individual 1) 5rds: 1min Light Row+ 40% of max rep Kipping HSPU 2) Hang...
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Turn and Burn

Gulfport CrossFit – CrossFit Back Squat (3×5) 2rds: Metcon (Time) 400m Run 30 Thrusters (65/45)
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Dumb Down

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Toes to Bar 12 DB Reverse Lunge (50/35) 9 DB Clean and Jerk (50/35) Individual 1) Barbell Cycling 5 Cluster(135/95), 3 Cluster (155/105), 1 Cluster (185/125), rest 2min 2) 5×12 Chest to Bar...
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October 10

Gulfport CrossFit – CrossFit Metcon (Time) 60/40cal Bike 100 Double Unders 800m Sandbag Run (50/35) 100 Double Unders 60/40 cal Bike Individual 1) Strict HSPU-3rds 35%, 25%, 15% of max unbroken reps 2) Rowing EMOM6: 40on20off, rest 1min EMOM4: 40on20off, rest...
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Columbus Day

Gulfport CrossFit – CrossFit 3rds: Metcon (Time) 30 Hang Power Clean 30 Wall Ball Shots 400m Run Individual 1)Snatch: EMOM 12 (3 rounds) 1-3reps@72% 2-2reps@77% 3-1rep@82% 4-rest 2)Squat: 2rds 7reps@74% 5reps@78% 3reps@82%
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October 7

Gulfport CrossFit – CrossFit Metcon (Time) 800m Run 6 Rounds of Chief 400m Run 4 Rounds of Chief 200m Run 2 Rounds of Chief
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October 6

Gulfport CrossFit – CrossFit 3rds: Metcon (Time) 500m Row 12 Dead Lift (245/165) 15 Box Jump (30/24) Individual 1) Max Rep Kipping HSPU 2) C&J: 9min EMOM (3rds) 70%, 75%, 80% rest 2min then EMOM 3 82%, 84%, 86% 3) Front Squat 6×2...
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