CrossFit StPete: For all Fitness levels, Everyone is Welcome.

At Crossfit StPete we take pride in offering a fitness program for hard working, motivated, and everyday people. To us it doesn’t matter what your fitness level is, our gym and our Crossfit Program is designed to help everyone achieve their health and fitness goals. Along with nutritional advice from Dr Joseph Maltese, the best equipment available for general functional fitness, gymnastics, Olympic lifting, and powerlifting, CrossFit StPete helps you achieve a great quality of life by SUSTAINABLY improving your strength and health.
WODHOLDER
January 16th, 2018

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch (90 secs ea side)
Banded Pull Aparts x20
Inchworm w/ 3 Push-Ups x5
Wall Roll Outs x20
Bridge w/ KB x20
Windmills x 20

5 Rounds
25 Sec Static Hold
*5 sec Rest
25 Sec Superman
*5 Sec Rest
Conditioning
Fitness
5 Rounds, On the 4:00
12 Bench Dips
18 Dumbbell Hang Cleans (20/10)
12 Calorie Assault Bike
Score is slowest round

Scaled
5 Rounds, On the 4:00
12 Dips
18 Dumbbell Hang Cleans (35/25)
15/12 Calorie Assault Bike
Score is slowest round

RX
5 Rounds, On the 4:00
12 Rng Dips
18 Dumbbell Hang Cleans (50/35)
15/12 Calorie Assault Bike
Score is slowest round
1.
5 min EMOM:
Wall-Facing Handstand Marching x 20 reps
-- Immediately followed by--
5 min EMOM:
Back-To-Wall Handstand Marching x 20 reps -- Immediately followed by--
6 min E2MOM (3 rounds):
Wall Climb + Walk Away and Back x 2 reps

*Marching: https://www.youtube.com/watch?v=rg0By4DDKDY&feature=youtu.be

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU's.
Complete the pyramid with no missed attempts before you move on to the next option. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD


WOD's are posted to SugarWOD. View upcoming WOD and Track your progress on the Sugar WOD App. Click to visit the app store.

Hours

Classes are held every hour. Click the schedule button below to find the time that is right for you.

MORNING HOURS
mon, tue, wed, thur, fri
5:30a - 10:00a

AFTERNOON HOURS
mon, wed, fri - 3:30p - 7:30p
tue, thur - 4:30p - 7:30p

SATURDAY HOURS
8:00a - 11:00a

View Daily Schedule



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 What is CrossFit StPete?

What is CrossFit StPete?

At CrossFit StPete Strength & Conditioning we believe in improving your quality of life.

Now, this is typically the part of the web site where you would see the same thing that you see on every other CrossFit web site. It starts of like this…” CrossFit is core fitness programming using functional movements executed at a high intensity level…” We do all that, and if you want to read it, go HERE.

Continue to find out more about CrossFit StPete

Our Trainers

Christoper Hayes
Christoper Hayes
Owner/Coach
Joseph Maltese
Joseph Maltese
Owner/Coach
Lina Bracht Draughon
Lina Bracht Draughon
Coach
Jake Draughon
Jake Draughon
Coach

Membership Pricing

Discounts: All first responders, military, nurses, teachers, and students receive 10% off their unlimited membership. We also offer couples/family discounts.

No matter where you are at, we want you to be here. Everyone is welcome.

WOD Archive