Announcements

Santa Slam is THIS Saturday!

Tell your friends and family: Santa Slam 2023 is almost here! You’re invited to our 11th annual holiday workout and charity bash.

When:

• Date: Sat, Dec 9
• Doors Open: 8:30 AM
• Workout: 9:00 AM
• Afterparty: Post-workout fun!

Please note we will not have regular classes in lieu of this event.

The Deets:

• Holiday celebrity guest!
• Free and open to the public… Invite your friends here!
• Suggested donation: A new, unwrapped toy or $20 cash
• Dress up in your festive best – Christmas, Hanukkah, and Kwanzaa themes!
• Bring snacks & drinks for the tailgate afterparty

We’re proud to support the amazing toy drive efforts of St. Petersburg Fire + Rescue. For the 11th year, they will use your donations to brighten the holidays of families in need right here in St. Pete. https://bit.ly/416sJY9

CrossFit9 – CrossFit WOD

Gymnastics Strength

Metcon (Checkmark)

14 minutes, alternating EMOM:

Odd: Hollow Rock – 30 seconds

Even: Push-ups – 30 seconds
(L1: Incline push-up, L3: Deficit push-up)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

50 Calorie Row

40 Wall Balls (20#/14#)

30 Toes to bar

20 Dumbbell cleans (50#/35#)