- LEG DAY - Strength: Pause Squats 5 sets: 5/4/3/2/1 Pause Back Squats @ RPE 4-6 10 Russian KB Swings @ tough load *2 sec [...]

- WORKOUT OF THE DAY - HYROX 06.22 AMRAP 25: 500m/400m Ski Erg 1,000m/800m Bike Erg 500m/400m Row Erg 400m Run *Target = 2.5-3.5 rounds. [...]

- WORKOUT OF THE DAY - "Bar High" For Time: (Teams of 2) 42-30-18 of: Box Jumps @ 24"/20" Front Squats @ 95/65 Then: 800m [...]

- UPPER: PUSH/PULL - Push Jerks 5 sets: 5/4/3/2/1 Barbell Push Jerks @ RPE 7-10 *Rest 1:00 in between sets. *use racks for jerks. *building [...]

- LEG DAY - Lower: Deadlifts 5 sets: 5/4/3/2/1 Deadlifts @ RPE 7-10 *Rest 1:30 in between sets. *building from moderate to heavy rep on [...]

- CORE - Midline & Grip For Time: 2:00 min Plank Hold 400m KB Farmer Carry @ heavy 80 Medball Sit-ups *TC: 12:00 - WORKOUT [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 1 Barbell Close Grip Bench Press @ RPE 7-10 4 Barbell Pendlay Rows @ building [...]

- LEG DAY - Strength: Back Squats 5 sets: 5/4/3/2/1 Back Squats @ RPE 7-10 *Building from moderate to a heavy rep on squats. *Move [...]

- WORKOUT OF THE DAY - "HYROX DOUBLE DAY" For Time: 1K Run Together 1K Row *split as needed 1K Run Together 1K Ski Erg [...]

Join us for our annual Crandon Park Beach WOD followed by a BBQ, courtesy of DTSC. The gym will be CLOSED today, plan your workouts [...]