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!
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
Friend Us On Facebook
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
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
________________________________________
Blog Archive
Meal of the Day
.png)
.jpg)
.jpg){kind=small}
