• fit

    Fit

  • crossfit

    CrossFit

  • olympiclifting

    Olympic Lifting

  • yoga

    Yoga

F.I.T. is fun, intense, training.  F.I.T classes mimic the format of our CrossFit classes but is on the lighter side.  There is no olympic or power lifting movements in the programming and this class is more of a metabolic conditioning class that will work on your muscular and cardiovascular endurance.
Strength and conditioning program best described as ‘constantly varied, high intensity, functional movement’, with the stated goal of improving fitness and therefore general physical preparedness.  CrossFit is designed to elicit as broad an adaptational response as possible and optimize physical competence in each of the ten recognized fitness domains: Cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
Strength program that incorporates olympic lifting movements such as the jerk, clean, snatch, deadlift, squat, press and combinations of these movements.  Olympic lifting will consist of movements designed to create strength and power that will carry over into any sport your currently participating in, including CrossFit.
Form of exercise that uses slow movements and stretching.  Yoga classes are focused on increasing flexibility and balance while relieving stress and relaxing.

The Athletic Studio / TAS CrossFit, community of change

The Athletic Studio / TAS CrossFit is a functional fitness program designed for individuals of all levels. Our goal? Simple. Blend the most effective training methodologies...CrossFit.
The Athletic Studio / TAS CrossFit is a 12,000 SqFt CrossFit facility conveniently located in South Tampa, Florida. We are staffed with elite coaches, and equipped with top of the line functional fitness equipment.

Today's Crossfit Workout

Workout of the day 4/25/15

CrossFit / Competitors team WOD, 4-25-15

The Athletic Studio / TAS CrossFit – CrossFit

Two separate WODs. Strength & WOD for 9:30 then WOD & Strength for 11:00

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

EMOM, 5 minutes

12 perfect air squats

Weightlifting

Back Squat (work to a heavy single)

-Teams of 3

-5 minutes to warm up

-15 minutes for the team to find a heavy single

Metcon

-Two teams of three will combine to make a team of 6

-Follow the leader.

-No leap frog.

-Teams will have ONE barbell for each movement.

Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

-10 pull ups

-10 wall balls

-5 thrusters, 165 / 115

-10 KBS 70/53

-5 cleans, 205 / 145

-40 double unders

-1 rope climb

-200 M run

Post WOD Stretch

banded leg stretch

.

.

11:00 a.m. WOD

Metcon

2012 CrossFit regionals team event #4

Metcon (Time)

For time:

75 Back squats (95 lbs)

50 Pull-ups

25 Shoulder-to-overhead (95 lbs)

75 Front squats (65 lbs)

50 Pull-ups

25 Shoulder-to-overhead (65 lbs)

75 Overhead squats (45 lbs)

50 Pull-ups

25 Shoulder-to-overhead (45 lbs)

75 Back squats (135 lbs)

50 Pull-ups

25 Shoulder-to-overhead (135 lbs)

75 Front squats (85 lbs)

50 Pull-ups

25 Shoulder-to-overhead (85 lbs)

75 Overhead squats (65 lbs)

50 Pull-ups

25 Shoulder to overhead (65 lbs)
The team begins standing in the designated area. At the call of “3-2-1 … Go!” the first woman may reach down, place the barbell on her back and begin the set of back squats. From this point on, the barbell may not touch the ground until the women are finished with their portion of the workout. The women may switch who is working, and the men may hold the weight in the air while the switch occurs. The men can only touch the bar when it is stable in one of three positions: the hang, the front rack or racked on the back. There is no minimum or maximum number of repetitions that any athlete can perform.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. The men must be standing while they hold the barbell. They then return to their barbell and complete 25 shoulder-to-overheads. The team then removes the 15-pound bumpers off the barbell without setting it down, and move the bar to the next station where the women will begin front squatting.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. They then return to their barbell and complete 25 shoulder-to-overheads. The team then removes the 10-pound bumpers off the barbell without setting it down, and move the bar to the next station where the women will begin overhead squatting.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. They then return to their barbell and complete 25 shoulder-to-overheads.

They are now allowed to set down this barbell and move to the station for the men to back squat. The men will then proceed through the same sequence of exercises and repetitions the women completed, but with heavier loads (listed above). Similarly, the barbell may not touch the ground once it is picked up, and it is the women’s responsibility to hold it when it is not being used. Once the men have finished all 25 repetitions of the

Weightlifting

Metcon (Time)

Clean speed ladder:

-6 stations

-moving laterally.

-ascending weight

-any clean

What we do at The Athletic Studio

CrossFit is “constantly varied, functional movements executed at high intensity.”
So what does that really mean?
It means that you’re not going to find rows of elliptical machines, stationary bikes, or weight machines that you buckle yourself into. Instead you will find pull-up bars, kettle bells, barbells, climbing ropes, tires, and wide open space for squatting, running, jumping, throwing, lifting, and climbing – moving your body the way it was meant to be moved.
It means that all your workouts will encompass exercises that mimic movements performed in day-to-day life and sport. You would never lateral raise your child to put them in a bunk bed, so why would you do it in the gym? We focus on improving functional movements that are necessary in your everyday life.
It means you won’t get bored. When we say, “constantly varied,” we mean it. It’s rare that you will repeat the same workout twice within the same year. The days of spending hours in the gym doing a random, homemade program are over. Instead, a workout will be provided each day that is completely scalable to your fitness level. And because our workouts are rarely over 40 minutes, they can fit into even the busiest schedules. Our fitness program aims to improve your capacity in ten recognized fitness domains: Cardio–respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. The result is a comprehensive physical fitness and increased overall health. All CrossFit classes are run by CrossFit Certified Coaches.
Take a look at today’s classes here.

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