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
June 20th, 2018

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Lunge w/ Twist 50'
Banded Pull Aparts x40
Banded Tricep Pull downs x20

2 Rounds
5 Burpees
5 situps
5 db shoulder press

Strength Prep
Shoulder Rotations w/ PVC x20
BNSGSP w/ PVC x20
BNSGSP w/ Empty Bar x10

WOD Prep (Movement Standards
Ring Dips, Dips, Bench Dips
Wallballs
1.
Accessory work, for time
50/40 strict pull ups
*EMOM 15 sec Plank

2.
2 x 400m Sprint
*2 min rest

3.
ROMWOD
Fitness
EMOM, 10 mins
3 bench dips
10 wall balls 10#

Scaled
EMOM, 10 mins
3 dips
10 wall balls 14/10

RX
EMOM, 10 mins
3 ring dips
10 wall balls 20/14

*score is completion
Behind the Neck Snatch Grip Shoulder Press
*ascending in weight

*focus on finishing in a good OH position with the arms externally rotated, elbows to the ground, and armpits forward.

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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



Track And Schedule Your Classes
On Our App!

Find CrossFit St Pete on the iPhone App Store

 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

  • WOD: June 20th, 2018

    General Warm-Up & WOD Prep Crossover Symmetry 400 M RUN/5OO M Row/15 cal AD Couch Stretch 90 sec (ea side) Banded Pull Aparts x40 Banded Tricep Pull downs x20 Shoulder Rotations x20 BNSGSP w/ PVC x20 2 Rounds 5 Burpees 5 situps 5 db shoulder press WOD Prep (Movement Standards Ring Dips, Dips, Bench Dips […]

    Read more WOD: June 20th, 2018

    WOD: June 19th, 2018

    General Warm-Up & WOD Prep 400 M RUN/5OO M Row/15 cal AD Inchworm w/ 3 Push-Ups x5 Iron Cross x20 Shoulder Protract/Retract x20 Bridge w/ KB x20 Jumping Lunges x10 Squat Jumps x10 10 min Kipping T2B Practice Wod Prep (Movement Standards) Box Jumps T2B or Modified T2B Power Cleans Push Jerks WOD Fitness For […]

    Read more WOD: June 19th, 2018
  • WOD: June 18th, 2018

    Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Olympic Wall Squats (4 mins total) Banded Good mornings x20 Spiderman Lunges 50′ Dynamic Pigeons Side Lunges x20 Pass throughs x20 OH Squats 2×10 WOD Prep (Movement Standards) KB Swings Front Squats Row, SkiErg, AD Overhead Squat 5×3 Overhead Squat for load: #1: […]

    Read more WOD: June 18th, 2018

    WOD: June 17th, 2018

    ROMWOD + WOD 1. ROMWOD 2. 4 rounds for time 40 Mountain Climbers 30 sit-ups 20 plate to overhead 10 burpees to plate

    Read more WOD: June 17th, 2018
  • WOD: June 16th, 2018

    WOD Fitness Chipper, for time 100 Double Unders 9 Push Jerks 45/35 21 HR Push-Ups 100 Power Jumps 9 squat cleans 45/35 21 HR Push-Ups 100 Power Jumps 9 Thrusters 45/35 21 HR Push-Ups 100 Power Jumps Scaled Chipper, for time 100 Double Unders (PJ 2-1) 9 Push Jerks 105/75 21 Box HSPU 100 Double […]

    Read more WOD: June 16th, 2018

    WOD: June 15th, 2018

    Warm-Up 400 M RUN/5OO M Row/15 cal AD Scorpions x20 Sampsons 50′ Spinderman Lunges w/ reach 50′ Walking Side Lunges 50′ Pass Throughs x20 Swing Development x20 (Slow & Controlled) 2×60 sec squat holds WOD Prep (Movement Standards) Hang Power Cleans T2B, Modified T2B or Knee Raises Burpees Accessory/MurphPrep/ROMWOD 1. Crossover Symmetry Strength *look on […]

    Read more WOD: June 15th, 2018
  • WOD: June 14th, 2018

    Warm-Up Inchworm w/ Cobra Pose x5 Leg Swings x40 Trunk Twist x20 OH Plate Carry 200′ Skipping High Knees 100′ Side Shuffle 100′ Walking Lunges 100′ Burpee Broad Jumps 50′ Tabata Static Holds Gymnastic/Skill/ROMWOD 1. Gymnastics, “death by” T2B *1 on the first minute, 2 on the second, 3 on the third, etc.. until reps […]

    Read more WOD: June 14th, 2018

    WOD: June 13th, 2018

    General Warm-Up & WOD Prep Crossover Symmetry 400 M RUN/5OO M Row/15 cal AD Couch Stretch 90 sec (ea side) Banded Pull Aparts 100′ Banded Tricep Pull downs x20 V-Ups x20 Supermans x20 Side Planks x20 2 Rounds (Empty Bar) 5 Good Mornings 5 RDL’s 5 Barbell Rows WOD Prep (Movement Standards Medball Sit-ups Bent […]

    Read more WOD: June 13th, 2018
  • WOD: June 12th, 2018

    General Warm-Up & WOD Prep 400 M RUN/5OO M Row/15 cal AD Inchworm w/ 3 Push-Ups x5 Iron Cross x20 Shoulder Protract/Retract x20 Bridge w/ KB x20 Pass Throughs x20 Shoulder Rotations x20 OH Squats x10 10 min Kipping Pull-Up Practice Wod Prep (Movement Standards) Wallballs American Kettlebell swings Pull-Ups WOD Fitness For Time: 1 […]

    Read more WOD: June 12th, 2018

    WOD: June 11th, 2018

    CONGRATULATIONS! You made it! Thank YOU for trying the #800gChallenge. I’d love to hear your thoughts and feedback at info@optimizemenutrition.com or comments in the video below. https://youtu.be/A_SZ_SXB4d4 LOGS DUE TODAY All point entries due by the end of the day today. Leaderboard Check out your standings here: https://www.sugarwod.com/athletes/challenges/800g-challenge Warm-Up Crossover Symmetry (Orange Band) 400 M […]

    Read more WOD: June 11th, 2018