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OUR COACHES

AMANDA

Amanda’s journey from her roots in Colorado to the Midwest and her eventual settling in Florida is a testament to her diverse and adventurous spirit. With a multifaceted educational background, ranging from therapeutic massage to communications, and from avionics electronics in the US Navy to yoga training in Mysore, India, she embodies a pursuit of knowledge and a dedication to diverse experiences. Amanda’s career has seen her excel as a personal trainer, yoga instructor, and lead instructor in the fitness education realm. Her passion for CrossFit was ignited in 2015, leading her to become a CrossFit Level 2 coach and dedicating her career solely to this fitness discipline after joining CrossFit Baldwin Park in 2021. Beyond her professional achievements, Amanda’s personal interests reveal a love for volleyball, cheerleading, triathlons, and the great outdoors. Her love for family, learning, movies, and the comfort of a good casserole reflect her multifaceted and down-to-earth personality.

Jim

Jim, a dedicated CrossFit Level 2 certified coach, has been passionately guiding athletes on their fitness journeys since 2013. With a commendable background as a gym owner in his hometown of Syracuse, Jim not only fostered a thriving CrossFit community but also proved genuine leadership in the sport. His perseverance and unwavering commitment to personal growth shine through his remarkable achievement of making the online qualifier in his masters division six times, securing a commendable 50th place in the world. Jim’s unwavering commitment to personal growth continues to inspire those he coaches with his dynamic and determined spirit.

Jill

Jill is a dynamic force in the world of fitness, boasting a CrossFit Level 2 certification and an Olympic Weightlifting Level 1 credential. Her journey into the realm of CrossFit was sparked by her mother, an early introduction that has since blossomed into a deep-seated passion. Her love for this sport extends beyond personal fitness goals – it led her to meet her husband at the gym, a serendipitous encounter that speaks to the power of community. What truly sets Jill apart is her genuine enthusiasm for working with new athletes and moms, guiding them on their own transformative journeys. Her zest for CrossFit is most evident in her favorite movements: overhead squats, overhead lunges, and wall balls, showcasing her tenacity and the joy she finds in conquering challenges. In her presence, you’ll find not just a fitness enthusiast, but a compassionate mentor who thrives in helping others reach their full potential.

Sean

When Sean is not working out, he is using his CrossFit Level 1 Certification to help others become the strongest version of themselves. With gamification, comedy, and dad jokes, Sean helps others level up in a fun way!

Marta

When Marta is not tearing it up on the volleyball and basketball courts, or helping animals, she is using her CrossFit Level 2 certification to help others max out their workouts.

Nick

When Nick is not working out, he is using his CrossFit Level 1 Certification to help others become the strongest version of themselves, using his knowledge of power lifting, strength training, sports medicine, and professional nutrition knowledge.

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Complete the form
STEP 2:
Sign the waiver
SIGN THE WAIVER
STEP 3:
Show Up

Find the class you want to take and show up a few minutes early. Contact us with any questions!

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WOD
CrossFit - Tue, Jul 21
WEEK 3 Challenge:
 “VIPER”
 🐍☠️🐍v🐍☠️🐍
 FREEDOM (RX):
 On A Running Clock
 0:00-2:00

20/16 Cal Echo Bike

Max Reps Dumbbell (2) Hang Squat Cleans 50/35

*Score 1 is total hang squat clean reps.

 2:00-3:00

Transition

 3:00-10:00

8 Ring Muscle Up

10 Dumbbell (2) Devil Press

12 Box Jump Overs

20/16 Cal Echo Bike

12 Box Jump Overs

10 Dumbbell (2) Devil Press

8 Ring Muscle Up

*Score 2 is time or total reps completed at 10-min cap
 FREEDOM (RX)   Dumbbells 50/35, Box 24/20
 INDEPENDENCE (MX/SX+)  Dumbbells 35/25, Box 24/20
 NOVICE (SX)   18 Ring Rows, Dumbbells 25/15, Box 20/20 (Step Overs OK)🏆  Challenge Accepted!  🏆
July is  Competition Month!  💪🔥
We're cheering on our athletes at the  Tampa Bay Games  and celebrating  20 years of the CrossFit Games ! 🎉
To get into the competitive spirit,  one WOD each week  will be treated like game day:
⚡ Move with purpose
🧠 Make a game plan
🔥 Push harder than usual
Each week, a new featured competition WOD. Every workout earns points, and the athlete with the  most points at the end of the month  takes the win! 🥇
Let's challenge each other, cheer each other on, and see what we're capable of! 💥
 Be stronger. Push harder. Do better
Question of the Day

The 20th year of CrossFit Games starts Thursday!! What do you remember about a previous Games event that got you hooked on the sport even more?

What if you haven't watched any CrossFit Games? Do you think the winners are “the fittest on Earth?”

Strength/Accessory
STRENGTH/SKILL (Checkmark)

ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk

Workout
WORKOUT (Time)

FREEDOM (RTG)
"MIDLINE MARCH"
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
50ft Handstand Walk
50ft Overhead Walking Lunge* (115/75)
(Scored by Time)
*OR 16 Overhead Alt. Lunges

INDEPENDENCE (RX)
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
50ft Overhead Walking Lunge (95/65)*
(Scored by Time)
*OR 16 Overhead Alt. Lunges

LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 3 Wall Walks)
50ft Plate Walking Lunge (light)*
(Scored by Time)
*OR 16 Plate Alt. Lunges

Today is a great challenge of GHDs → inversion!

Test

your

might.

Get in the GHD sometime today, warm-up, workout or cool down.

Partial range at first, then build to full RoM

Cool Down / Accessory
Optional Cool Down

FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 3:00 RUNNING CLOCK
1:00 Seal Stretch
1:00 Banded Shoulder Distraction (each side)
(No Measure)

Seal Stretch
Banded Shoulder Distraction

Optional Accessory (Checkmark)

3-4 SETS
8 Strict Pull Ups
12 Double Dumbbell Upright Row (easy/moderate)
24 Ring Row (easy)
-Rest as Needed b/t Sets-
(No Measure)

Double Dumbbell Upright Row

Optional GOWOD Activation (Checkmark)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Greeting Reverse Lunges 1 min](video)
[Active Bridge Reach 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.