- 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 [...]

- UPPER: PUSH/PULL - Push Jerks & Strict Pulling 5 sets: 7/5/3/1/1 Barbell Push Jerks @ RPE 7-9 3-5 Weighted or Unweighted Strict Chin-ups *Rest [...]

- LEG DAY - Lower: Deadlifts + Step-ups 5 sets: 7/5/3/1/1 Deadlifts @ RPE 7-9 4 DB Farmer Step-ups (2 per side) @ RPE 7-9 [...]

- CORE - Midline & Grip 2 sets: 200m KB Farmer Carry @ heavy 1:30 min Low Plank Hold 10 Strict T2B *move fast here. [...]