- STRENGTH - DB Bench Press 10-8-6-8-10 @ building *Perform 15 Banded Tricep Extensions after each set. *RPE 8/10. - WORKOUT OF THE DAY - [...]

Happy July 4th! Limited Schedule for Holiday book via push press: 9AM 10:30A Open gym until 12p! - WORKOUT OF THE DAY - Herowod “Relentless” [...]

- STRENGTH - Back Squats 9-6-3-6-9 @ building *Perform 10 KB Russian Swings after each set. *9s @ same moderate weight. *6s @ same moderately [...]

— WORKOUT OF THE DAY - For Time (with a Partner): 70 Cal Ski 10 Rope Climbs 50 Deadlifts 300 Double Unders 50 Deadlifts 10 [...]

- STRENGTH - Z-Press 5 x 10 @ RPE 5 or 55% *Perform 12 DB Bent Over Rows (6 per arm) after each set. - [...]

- STRENGTH - Clean Pull + Power Clean + FS @ building 7 sets:   *Goal is RPE 5.5/7.5 or 55-75% *Rest 1:30 in between [...]

- STRENGTH - DB Bench Press   15-12-9-6-3 @ building *Perform 10 KB High Pulls after each set. *Moderate-Heavy loads. - HEROWOD - “Joseph Marchbanks [...]

- GYMNASTICS PULLING + MIDLINE -   5 sets: 5-10 T2B 15 GHDs   *Rest 1:30 in between sets. *Pick a rep scheme you can [...]

- STRENGTH - Back Squats   10-8-6-4-2 @ building *Perform 5 Seated Explosive Box Jumps after each set. *RPE 5.5-7.5 or 55-75% - WORKOUT OF [...]

Join us today at 10AM for our Annual Beach workout and BBQ at Crandon Park Key Biscayne. We will be providing BBQ and friends and [...]