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Deadlift Clinic – Thursday, August 7th

SPSC and Dr. Matt Maggio will be hosting a deadlift clinic at 6pm on 8/7/14.  Dr. Maggio will be leading the clinic and helping us get even more efficient with our technique.  This will be interactive and will be a great time to make some improvements to your form.  See you then!

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August 2nd- BEACH WOD!! Everyone is welcome (gym closed)

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We are teaming up with Emanation Crossfit to host a big beach workout along with a fun day in the sand!

August 2nd on Treasure Island Beach at 10am.

All are welcome. They are encouraged to join us in the workout but they can also just come for the fun beach day if they’d prefer. This a family friendly event so bring anyone you’d like. Pack a cooler and get ready for a great day!

Gulf Front Park 10400 Gulf Boulevard (at 104th Avenue)  – They have parking, bathrooms and showers.

We hope to see you there 🙂

NOTE THAT THE GYM WILL BE CLOSED THIS DAY.

 

 

July 24th: Running Form Clinic – FREE TO EVERY ONE

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Join us for a clinic focusing on improving your running form and breathing technique that is hosted by the excellent running coaches at Fit2Run.

Thursday, July 24th at 6:00pm.

We will meet at Fit2Run-St.Petersburg (256 2nd St N, Saint Petersburg, Florida 33701) and go over to Northshore Beach.

Each person will have an individual evaluation with coach Carolyn.  All are welcome and this promises to be a fun event regardless of your fitness level.

The event is free and we will also be going over the Green Bench Brewing Company for some drinks after.

All who participate in this event get a 10% discount off all merchandise at Fit2Run St. Pete Day of event only both before and after the event.

For more information email Dawn at Dawnp@fit2run.com or nicole@spscgym.com

WOD 6/6/14 & Member Appreciation Party!

Remember, we are having our Member Appreciation Party/Open House tonight at 5:30 until whenever. There will be a food truck, beer and wine, and some great vendors.  We’ll also be doing raffles, so come out and get some free stuff!  Bring your friends and family, kids are also welcome.  There will be no evening WODs, so 12pm will be the last scheduled class for the day.  

 

Strength:

Find a 3RM Pause Clean (halting at the knee) + 1×3@90% of the 3RM

Single Leg RDL 4×10 (2 sets each leg)

 

Conditioning:

10 Min AMRAP

-40m Plate Run (45/35#)

-5 Strict Ring Dips

-10 Jump Squats

SPSC night out: ROWDIES GAME!

2012 Rowdies NASL Soccer Bowl

 

SPSC night out! Even if you’re not a soccer fan, going to a Rowdies game is a blast. The stadium is outdoors, by the water, in downtown St. Pete. Its cheap, with cheap drinks and great people. Who wants to go?!

Al Lang Field

230 1st St SE, St Petersburg, FL 33701

Please RSVP ASAP so I can call about a group rate.

-Coach Nicole

(5/15/14) Overhead Workshop w/ Dr. Matt Maggio

Hey SPSC members,

Our in-house sports therapist, Dr. Matt Maggio, will be conducting a short workshop for our members on May 15th @ 6pm (thursday).  The weightlifting class will be canceled on that night, but you may stay after and work on the lifts.  Dr. Maggio specializes in active release therapy to improve mobility and pain symptoms caused by scar tissue and adhesions. He will be giving a 20 minute presentation, which will be interactive.  The intention is to discuss some best practices and positions to optimize overhead stability and strength.  Being that we use so many overhead movements in our program, this could make a huge difference in the health of our shoulders and backs!

Matt will be taking questions and helping us put these techniques into practice, so it is a perfect opportunity to get some advice or talk to him about his services. Please take advantage of this opportunity and be at the gym prior to 6pm so we can get started on time!

SPSC Crossfit’s first in-house competition!

Saturday, March 22nd (9am-1pm) we will be hosting our FIRST in-house competition!!!

This means SPSC Crossfit members ONLY. This is an individual competition; every member for themselves!

We have an RX and Scaled category for both men and women so there is something for EVERYONE.

This is a great way to put your fitness and hard work to test against your fellow SPSC Crossfit members. We have designed these WODs to challenge our members, not a random group of Crossfitters.

I know some of you have been curious about competing and are considering participating in a Crossfit competition. Here is a chance to get your feet wet within the comfort of your home gym, with your own people 😉

There is a $5 registration fee that will go towards the cost of prizes. You have until March 15th to register.

EVERYONE SHOULD BE DOING THIS!!! This will be a blast. We invite you to bring your friends and family to watch, cheer you on and see what Crossfit is all about.

Best of all?! You’ll know the WODs ahead of time… ready?…

WOD #1

5 Rounds for time:

RX:                                                                          Scaled:

8 bar facing burpees                                                Same

8 deadlifts (215#/135)                                             135#/85#

8 Toes to bar                                                           Knees to chest

**12 min. time cap

 

WOD #2

RX                                                                             Scaled

1 RM clean and jerk                                         1RM ground to overhead

** 10 mins. to etablish 1 RM. RX must complete a full clean.

 

WOD #3

8 min. AMRAP

RX                                                                              Scaled

15 KB swings (55#/35#)                                              35#/26#

10 Box jump-overs (24″/20″)                                       Same

5 HR pushups                                                              Same

** Score is rounds/reps. completed

 

Prizes will be awarded to the winner of each category. Remember, this is suppose to be fun and friendly for ALL of our members. No one would should shy away from this one.

Sign up with Taylor or Nicole. Good luck 😉

-Nicole

SPSC Crossfit

 

 

 

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