We would like to welcome Henry and Courtney to the growing family here at CrossFit Spring Hill.


fundamentals class:

air squat 4x10

pull ups with bands 4x5


5 push ups

10 slammers

200m run

x4 for time

oly class:


work on technique then work up to a heavy single



ohs 5x5

push jerk 5x3




thruster (95/65)


International Fight Gone Bad 6

We will be hosting the FGB 6 here at our box on September 17.


deadlift 5rm

k2e 3x failure


2min burpees

2min rest

2min boxjumps (24/20)

2min rest

2min sit ups

3min rest then repeat


some new faces

We would like to welcome some new members to the box. Mark, Clint, Sherri, Joe and Melissa. Have fun guys!


front squat 5x5

tabata squats, pull ups, push ups, situps


skill work


500m row

25 burpees

25 box jumps (24/20)

400m run

x3 for time


back squat 5x5 with 2 drop sets

shoulder press 5x5



9 kb swings

12 push ups

200m run

x5 for time

Programing courtesy of CrossFit Retribution.


Were coming into summer and for us in Florida it already feels like the dead of summer. It is important to drink plenty of water especially now when working out. I'd like to share an article I wrote when working as a personal trainer. A lot of people don't like to sweat when working out but facts are you should be sweating. It will help ramp up that metabolism and help with shedding some weight and toning.

The Facts on H2O and YOUR Body

As I trainer I always ask my clients in the beginning how much water they drink. The answer majority of the time is very little if at all. My favorite answer is “ Ohh I don’t like water so that’s why I barley drink it”. Well whether your goals are weight loss, toning muscle or putting on muscle, the facts are YOUR body needs water.

Everyone’s body is made up of 75% water. Your body, every part, needs water to function and stay healthy. In your car it needs oil to operate properly, if the oil is getting old your engine doesn’t run right and if your engine is low on oil it can eventually break down. Well your body is the same; you need to constantly put water in it to run at maximum performance.

Every person should at least be drinking 2.5 liters a day. If you’re exercising regularly you will need to drink more. Simply put whether you like it or not it is your responsibility to your body from your muscles to your skin to drink water.

Most people that are trying to loose weight don’t realize that drinking more water will help with loosing those pounds. It will help with suppressing your appetite and improving muscle tone. If you drink ice water it will help burn calories quicker by speeding up your metabolism since your body needs to work harder to bring the water to body temperature. Most people don’t realize that a lot of times that they go to eat thinking they are hungry, they are really dehydrated and need some H2O. Your body will tell you when it’s truly hungry. So the next time you think your hungry try drinking a glass of water instead. Make this a daily practice and you’ll be amazed at the results.

Some other benefits are helping with chronic fatigue, allergies, depression, digestive problems, and urinary tract problems. Drinking enough water can actually prevent water retention.

The list of the benefits goes on and on. So if you are the type of person that doesn’t drink much water throughout the day or at all, look at the facts and reconsider your actions. If you are trying to make a healthy lifestyle change than I suggest you get out that glass of water and drink up!



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