TIER ONE // CrossFit DBP

REGISTRATION FOR TOTAL TERROR - NIGHT OF THE LIFTING DEAD IS NOW OPEN!!!!

Link in Bio!!!

This is the only event of its kind anywhere in Florida, ask anyone who's done it, it's a total thrill!

20 Minutes to Establish 1 Rep Max Lifts in:

The "CF Total": Strict Press - Backsquat - Deadlift
- or-
The "Other Total": Clean - Bench Press - Overhead Squat

Give it your best shot. Scores are adjusted via Wilks Coefficient. The best pound for pound lifter will reign.

TGIF 🤣

Saturday Skid Row

Saturday Fitness.mp3

Hope.

Straight flexin' on the British this morning at 9am.

Happy Independence Day!!!

-----

Amended schedule for Independence Day aka Almost Treason Day.

(It's only Treason if you lose.)

-----

Better to have the Monday Splits than the Monday 💩s.

T1 Metcon:
5 RFT // 15 Min Cap

10 Burpees
20 Air Squats
5 Clean and Jerks 165/115 (205/145)

📸 // Split Jerk Queen

-----





//

It's been wild here lately. Must be doing something right.

Smile 🙂, it's Friday!

📸 // 9am Class

-----





//

Get Low.mp3

📸 //

-----





//

Pulling our way into the weekend over here.

📸 //

Mission of the Day: Don't let go.

Teams of 2 // 12 RFT // 14 Minute Cap

6 Deadlifts 255/175 (305/215)
12 Toes to Bar (2 Sets to Complete)

📸 //

-----





//

Nearly 160,000 troops crossed the English Channel on the 6th of June, 1944.

The codename was Operation Overlord, which launched the Battle of Normandy, the Allied operation that preceded the successful liberation of German-occupied Western Europe during World War 2.

If not for this day and these men.. the world would have surely descended into a darkness we couldn't imagine.. and a present that wouldn't look at all like it does now.

None of us would likely exist. It was a day that turned the battle and shaped the future.

Remember their unparalleled efforts.

Jumping into a new week with the crew.
Let's keep getting better. 👊🏻

📸 //

We Honor the sacrifice of the Men and Women who came before us to make this life possible.

Without you and your selfless actions, none of this exists.

We have eternal gratitude.

Murph '24. ✔️

Hang in there. Memorial Day Weekend is almost here.

T1 Workout of the Day //

A.) Dumbbell Bench Press
10-10-10-10-10
Perform 150ft DB Farmer's Carry prior to each set.

B.) For Time // 13 Min Cap

1 Minute Dead Hang (with 20/14lb Ball)
-into-
22-16-10
DB Hang Sn**ch 35/25 (50/35)
Hand Release Push Ups
-into-
1 Minute Dead Hang (with 20/14lb Ball)

---
📸 //

As always.. what a training week. 😵‍💫

Day by day, brick by brick.

Jenny hates Deadlifts. We do them anyway.

📸 //

It's wild around here. Don't come if you aren't okay with that. 🚨

THE WEEKEND HAS ARRIVED.






//

Imagine living every day as a Woman knocking on 40s door who's never lifted a weight in your life, you've packed on some unsightly pounds and you just feel weak and have a total lack in confidence in yourself.

Now imagine one day you're finally sick of it and you take control. Everything is heavy and everything is scary but not more scary than this being all you will ever be.

Now over a year later you're a total badass repping out 225lb Deadlifts. You look great. You're powerful. You're not helpless anymore.

It can be you. Because it was her. It was a lot of us.

Come Pull yourself out of the mud and start the next part of your story.

📸 //



//

Skid Row.



//

Spend more time upside down.



// .a2g

//

Big training piece today!

A.) 12 Minutes to Build to Moderate Weight 3 Rep Backsquat.
Perform either a 20 Second Handstand Hold, 10 Shoulder Taps or 20ft HS Walk after each set.

B.) 10 Minutes to Build to a Heavy Complex of:
Sn**ch + Sn**ch Balance

C.) Teams of 2 // For Time

40 Syncro DB Hang Sn**ch 35/25 (50/35)
50 Syncro Air Squats
50 Pull Ups
30 Syncro DB Hang Sn**ch
40 Syncro Air Squats
40 Pull Ups (C2B)
20 Syncro DB Hang Sn**ch
30 Syncro Air Squats
30 C2B Pull Ups (BMU)

---



//

Today 9am bids adieu to Gary!

Gary dropped in a few months back, looking to get into fitness while he and his wife spent some time away from their Connecticut home here in Ocala! Since then, he has made both an incredible leap in his fitness and quite the impression on our 9am Crew here at Tier One.

We'll miss him until next winter! We know the next gym he finds back home has big shoes to fill for his fitness and culture expectations!



//

Say cheese, the weekend is here!

"Via Dolorosa"
Or.. in it's Latin origin.. "Sorrowful Way"

It was the only way.
And largely how the CrossFit world celebrates Good Friday.

ויה דולורוזה

100 Double Unders
800m Barbell Carry 95/65
100 Burpees

It looks like they're going forward.. they weren't. 😈

T1 Workout of the Day

4 RFT // 18 Min Cap
12 Alt DB Hang Cluster 35/25 (50/35)
12 Burpee over DB
200m Backward Run/Shuffle with DB

--

📸 // + +