Welcome to Crossfit Triumph

Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. Special forces, expecting mothers, collegiate athletes, military members, business executives, police officers, grandmothers and grandfathers, fire fighters, high school athletes, and regular folks like you and I, have all walked through our doors and have been positively impacted by our training regimen. CrossFit is for everyone; scalable and adapted to the individuals skill and ability level. Our members are our biggest asset and we strive to foster a nurturing, caring community of CrossFit enthusiasts. Please contact us or come on down for a visit, we welcome the opportunity to meet you!

 

World-Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

 

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  Location:

 

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located  1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

For Class Times & Hours of Operation
CLICK HERE

Calendar of Events

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May 2013

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CrossFit Triumph Blog

Wednesday, 05.22.13: Daily WOD/Fundamentals Class @ 7:30pm

Warmup

5mins-Double/Triple Under Work
15-Hang Muscle Snatch w/light load
15-Good Mornings w/light load
15-Overhead Squats w/light load

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

6x3-Snatch

*Rest 60sec

*Use 80% of 1RM SN

7x2-Front Squats

*Rest 60sec

*Use 90% of last Mondays Heavy 3Rep Load

Strength

None today

MetCon

3-Rounds for time

12-Deadlifts(250#/155#)
50-Double Unders

End wtih 800m-Run

post loads & time completed to comments

__________________________________________

 

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Tuesday, 05.21.13: Daily WOD/Fundamentals Class @ 7:30pm

Warmup

400m-Jog
15-Shoulder Press w/light load
15-Strict Pull Ups
15-Weighted Overhead Walking Lunge w/plate

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

Power Clean

2-2-2-2-2

*12mins

Go Heavy

6x3-Push Press

*Rest 60sec

*Use 85% of last Tues Heavy 3Rep Load 5/14/13

Strength

4xMax Reps Weighted Dips

*Rest 60sec between sets

MetCon

For time

21-15-9 reps of

Hang Power Cleans (135#/95#)
Burpees Over Barbell
Toes to Bar

post loads & time completed to comments

__________________________________________

 

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Monday, 05.20.13: Daily WOD/Fundamentals Class @ 7:30pm

Warmup

5mins-Double/Triple Under Work
15-Hang Muscle Snatch w/light Load
15-Good Morning w/light load
15-Overhead Squats w/light load

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

7x2-Hang Snatch

*Rest 60sec

*Use 80% of 1RM SN

5x2-Hang Panda Pulls

*Rest 60sec

*Use 110% of 1RM SN

5x3-Front Squats

*Rest 60sec

*Use 85% of last Mon 3Rep heavy load

Strength

None Today

MetCon

2013 Regionals Idividual Event 7

4-Rounds for time
(10min cap)

2-Rope Climbs 15'
100'-Sprint
4-Cleans (225#/135#)
100'-Sprint

post loads & time completed to comments

__________________________________________

 

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Saturday, 05.18.13: Daily WOD

MetCon

For time
(25min cap)

10-Overhead Squats (135#/95#)
10-Handstand Pushups
15-Power Cleans (135#/95#)
15-Box Jumps (30"/24")
20-Thrusters (135#95#)
20-Pull Ups
30-Sumo Deadlift High Pulls w/KB (70#/55#)
30-Hand Release Push Ups
40-Toes to Bar
40-Double Unders
50-Weighted Overhead Walking Lunges w/plate (45#/25#)

 

post  time completed to comments

__________________________________________

 

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Friday, 05.17.13: Daily WOD

Warmup

5mins-Double/Triple Under Work
15-Hang Muscle Snatch w/light Load
15-Good Morning w/light load
15-Overhead Squats w/light load

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

7x2-Snatch

*Rest 60sec

*Use 80% of 1RM SN

2-Cleans + 1-Jerk

*Rest 60sec

*Use 85% or 1RM C&J

Strength

7x2-Back Squats

*Rest 60sec

*Use 85% of 1RM BS

5x5-Stiff Leg Deadlift

*Rest 60sec

*Use a Heavy Load that Gets You 5 Reps

MetCon

None Today

post loads & time completed to comments

__________________________________________

 

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Thursday, 05.16.13: Daily WOD/Fundamentals Class 7:30pm

Warmup

400m-Jog
15-Shoulder Press w/light load
15-Strict Pull Ups
15-Weighted Overhead Walking Lunge w/plate

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

Power Clean

3-3-3-3

*12mins

Go Heavy

6x3-Push Press

*Rest 60sec

*Use 80% of Tues Heavy 3Rep Load

Strength

None Today

MetCon

4-Rounds for time

7-Muscle Ups
15-Floor Press (135#/95#)
20-Alt 1 Arm Kettlebell Snatch (55#/35#)

*KB Snatch-10 reps on one side then switch

post loads & time completed to comments

__________________________________________

 

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Wednesday, 05.15.13: Daily WOD/Fundamentals Class @ 7:30pm

Warmup

5mins-Double/Triple Under Work
15-Hang Muscle Snatch w/light load
15-Good Mornings w/light load
15-Overhead Squats w/light load

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

Hang Power Snatch

3-3-3-3

*12mins

Go Heavy

7x2-Front Squats

*Rest 60sec

*Use 80% of Monday Heavy 3Rep Load

Strength

Deadlifts

3-3-3-3

*12mins

Go Heavy

MetCon

AMRAP 12mins

12-Hang Power Cleans (135#/95#)
12-Wallballs (30#/20#)
300m-Run

post loads & time completed to comments

__________________________________________

 

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Tuesday, 05.14.13: Daily WOD/Fundamentals Class @ 7:30pm

Warmup

400m-Jog
15-Shoulder Press w/light load
15-Strict Chin Ups
15-Split Squats back rack w/lgiht load

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

8x2-Clean & Jerk

*Rest 60sec

*Use 80% of 1RM SN

4x3-Hang Panda Pulls w/clean grip

*Rest 60sec

*Use 100% of 1RM C&J

Push Press

3-3-3-3

*12mins

Go Heavy

Strength

None Today

MetCon

For Time

30-Burpees
20-Chest to Bar Pull Ups
50-Kettlebell Swings (32kg/24kg)
20-Chest to Bar Pull Ups
30-Burpees

post loads & time completed to comments

__________________________________________

 

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Monday, 05.13.13: Daily WOD/Fundamentals Class @ 7:30pm

Warmup

400m-Jog
15-Hang Muscle Snatch w/light load
15-Good Mornings w/light load
15-Overhead Squats w/light load

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

8x2-Hang Snatch

*Rest 60sec

*Use 75% of 1RM SN

4x3-Hang Panda Pulls w/snatch grip

*Rest 60sec

*Use 110% of 1RM SN

Front Squats

3-3-3-3

*12mins

Go Heavy

Strength

None Today

MetCon

AMRAP 10mins

2-Hang Power Cleans (155#/115#)
1-Hang Clean (155#/115#)
7-Box Jumps(30"/24")
4x30yd-Shuttle Sprints (120yds total)

 *Rest 60sec

For Time

300m-Sprint
100-Double Unders

post loads & rounds completed to comments

__________________________________________

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________

Saturday, 05.11.13: Daily WOD

MetCon

For Time
(25min cap)

3-Rounds
10-Power Clean & Shoulder to Overhead (135#/95#)
10-Chest to Bar Pullups

3-Rounds
50-Double Unders
20-Ring Dips

3-Rounds
15-Wallballs (30#/20#)
300m-Run

post loads & times completed to comments

__________________________________________

__________________________________________

Fundamentals Classes are offered 4 days a week
M,T,Th @ 10am and M,T,W,Th @ 7:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2013 Class Times & Hours of Operation

Click Here

________________________________________


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