early workouts on Wed. & Fri.

It's "0-dark-thirty"
time to hit the gym for the 6:30 am WOD

Today is the only day you know you have

It's Monday, time to sharpen your focus, do a "gut-check" on your goals,
and do the work!

When you know it has to work

-CKM Law Enforcement

Great gear for LEO

Check out the new gear from Tactical Athlete

Sonny Puzikas

I had the opportunity to train with Sonny for about 6 months or so when he lived in Florida several years ago.
He is one of the deadliest men I ever met.
video

More strength work

LEO testimonial

My name is Greg Braun, I am 44 years old, and have been a Police Officer for 22 years now. I am writing to tell people just how Frank Dimeo, Owner/Instructor of CrossFit Gulf Coast has greatly changed my life, my fitness level, and me as a person.

First, a little about my past and athletic level. Since I can remember, growing up in Buffalo New York, I have played hockey. I joined the Air Force after graduating High School and was in for 10 years. In those 10 years I played baseball and softball and started to work out with weights. I worked out three to four times a week and played ball twice a week. After separating from the Air Force I continued to work out and started playing hockey again, up to three times a week. Four years ago I suffered a mild heart attack and ended up having a single bypass surgery. I was out of work for a month and then right back out on the streets. I am a Police Instructor, I train and certify Officer’s in and with intermediate weapons, ie. Baton and O/C Pepper Spray, and Defensive Tactics. I attended a Police Mountain Bike course to become certified to ride a bike at work. I was again working out with weights, not to become huge, but to stay in shape, and thought that riding bike at work would be great for some cardio exercise.

I met Frank before I had my heart attack and worked out in his clinic once or twice with my brother who was a student, so to say, of Frank’s. My work schedule at the time was hectic so I couldn’t keep up with Frank or my brother.

It was about six months ago when I had the opportunity to head over to see Frank and start under his leadership. Let me tell you, the first week or so was extremely brutal as I found out real quickly that I was not in the shape I thought I was in. I could barely finish one 30 minute session without taking about 15 minutes in breaks during one session. Frank, and I can never say enough good things about him and his abilities to coach/instruct, knew what I was capable of, because I sure had no idea what I had inside, but he has a way to drive and push me without yelling . Frank, unlike many Instructors/Trainers I have known over the years made it a personal relationship and not a business one. Over the months I began to notice a big change in my endurance, physical and cardio. Frank always makes comments about this to me how I have come so far in a little time. I am now, at this moment, coming in four days a week, sometimes five days, and participate in the Work Out of the Day , Core class, and Fat Burner Express, three sessions back to back and feel great, sometimes great enough to stay after for a little CrossFit Dessert.

I still can’t believe what Frank has transformed me into, and I need every bit of the muscular endurance and cardio endurance that I have in order for me to survive on the streets and come home to my family every night when my tour of duty ends. I owe Frank for what I am now as a person and as a CrossFitter.