• fit


  • crossfit


  • olympiclifting

    Olympic Lifting

  • 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 16,500 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.

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.

Today's Crossfit Workout

Workout of the day 3/23/17

CrossFit / Competitors WOD, 3-22-17

The Athletic Studio / TAS CrossFit – CrossFit


Dynamic Warm Up (No Measure)


-back peddle

-high knees

-butt kicks

-side shuffle


-knee hugs

-quad stretch

-runners lunge

-balance lunge

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Snatch Complex: S.P. / S.H.P./S. (Work to a heavy single of the complex)

-Snatch pull

-Snatch high pull



Metcon (AMRAP – Reps)

AMRAP, 12 minutes

Rounds 1 & 2

-2 snatches, 135 / 95

-4 T2B

-6 lateral over bar burpees

Rounds 3 & 4

-4 snatches, 135 / 95

-6 T2B

-8 lateral over bar burpees

Rounds 5 & 6

-6 snatches, 135 / 95

-8 T2B

-10 lateral over bar burpees

Rounds 7 & 8

-8 snatches, 135 / 95

-10 T2B

-12 lateral over bar burpees

Rounds 9 & 10

-10 snatches, 135 / 95

-12 T2B

-14 lateral over bar burpees
Round 1 = 12 reps

Round 2 = 24 reps

Round 3 = 42 reps

Round 4 = 60 reps

Round 5 = 84 reps

Round 6 = 108 reps

Round 7 = 138 reps

Round 8 = 168 reps

Round 9 = 204 reps

Round 10 = 240 reps

Squat snatches!

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (No Measure)

Strict muscle up practice, 15 minutes

ROM WOD (No Measure)


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