‘Paint and Wod!” Come train and paint a special wooden object of your choice during Miami Art Week + Art Basel! Friends and family welcome! [...]

- STRENGTH - Power Clean 3 x 3 @ 60% 3 x 3 @ 65% *Goal is to be as technical as possible on these. [...]

- STRENGTH - Bench Press 4 x 12 @ 60% *6-8 Strict Dips after each set. - WORKOUT OF THE DAY - 3 Rounds For [...]

- STRICT GYMNASTICS - 4 sets: :20 sec L-Sit Hold 12-15 Strict Hanging Knee Raises 10 V-ups *L-Sits can be done on pull-up bar or [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 10 @ ascending load each set *:40 sec Low Plank Hold after each set. *Do not touch [...]

- STRENGTH - Squat / Unilateral 5 sets: 5 Paused Back Squat @ ascending load each set 10 Double DB Bulgarian Split Squats *5 reps [...]

Class times are 9AM and 10AM only! No Sunday Open Gym due to holiday weekend! - WORKOUT OF THE DAY - “Black Friday; CrossFit Benchmark [...]

Happy thanksgiving weekend! Class times are 9 AM and 10AM only! - STRENGTH - Barbell Z-Press 4 x 3 @ increasing load each set. *Perform [...]

Happy Thanksgiving! Class times are 9AM and 10AM only!   - WORKOUT OF THE DAY - Annual Thanksgiving Day Wod: “Thanksgiving with the Girls” Complete [...]

- STRICT GYMNASTICS - 5 sets: 8-10 Strict Pull-ups 4-5 Weighted Straight Bar Dips *use thin bands as needed to achieve full range of motion. [...]