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

WOD

June 9, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC Drills, 2x GPX Barbell Warm Up   Barbell Black Jack 2.1 *Today should be the same weights used on Friday. If you did not do the workout on Friday, then add 5lbs to every set from last Monday. Idea is to be smoother and more consistent...
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June 6, 2014

Warm Up: 2x Hip Mobility, 2x PVC 2x GPX Barbell Warm Up   GPX Black Jack 1.2 Same workout as Monday. Goal is to add 5lbs to each of your sets from Monday ATHLETE 1)7rds 3 Hang Snatch+ 3 Overhead squats 2) 7rds 3 Hang Clean+ 3 Push Jerk 3) 7rds 3 Full Clean   BEGINNER...
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June 5, 2014

Warm Up: 2x Hip Mobility Drill, Run 1 Lap, 2xPVC   1) 15 min: Mobility Work 2) 5min: Jump Rope/ Double Under Practice 3) For Time 250 Rope Waves 50 Pull Ups/ Ring Rows 20 Sand Bag Get Ups 50 Knees to Elbow/ Hanging Knee Tuck 250 Rope Waves  
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June 4, 2014

Warm Up: 2x Hip mobility Drill,  20 dirty dogs, 20 donkey kicks, 3x 5 wall squat/ 5 goblet squat/ 10 KB swing   1) 5min Banded Squat hold (you do not have to use a band if you have a solid bottom position) 2) Back Squat: 5×4 w/ 6 second count down, as heavy as possible...
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June 3, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC Drills, 2x GPX Barbell Warm Up   1) 15 minutes  Skill Work Choose any skills that you want to work on Example: Head stand, handstand push up, pull up, toes to bar, muscle up, double under, etc. 2) 4rds 10 Thrusters 15 Burpees Sprint to...
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June 2, 2014

Warm Up 2x Hip Mobility Drill, 2x PVC 2x GPX Barbell Warm Up   Today we start one month of  hard core Olympic lifting work. It will be on Monday and Friday. You will need to keep track of you weight for every set! This cycle is simply to build on the strength we just got...
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May 30, 2014

Not our normal video selection but I love this guys points. They apply to many different areas of fitness. CrossFit has forever changed the fitness industry, regardless of how many trolls out there try to discredit what we do   Warm Up: 2x Hip Mobility Drill, 2x PVC Drills,...
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May 29, 2014

Check out this video. Have you worked on your psoas…even know what it is?   Warm Up: 2x Hip Mobility Drill, 2x PVC Drills,  2min Jump Rope   1) “Rotisserie Chicken” 12 continuous minutes, rotate through Front Plank, Right Plank, Left Plank, Reverse...
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May 28, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC Drills, 2x GPX Barbell Warm Up   1) 10 minutes Snatch Technique work   2)3rds 10 Snatch run 1 Lap Rest 1min then, 3)3rds 10 Overhead Squat Run 1 lap Rest 1min
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