Happy Fourth of July! Please keep in mind we have special hours today: 9:00am and 10:30am with open gym through 12:00pm. Plan your workouts accordingly. [...]

- RUN TEST - For Time: 1 Mile Run *Should be a hard pace here. *TC: 13:00 - WORKOUT OF THE DAY - EMOM x [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 2 Barbell TnG Deadlifts @ RPE 9 2 DB Bulgarian Split Squats @ as heavy as [...]

- STRENGTH - Push 1 Strict Press @ work up to a heavy single *RPE based off Strict Press. Working on some pressing volume here. [...]

Join us at Key Biscayne Crandon Park South Beach Entrance, Shelter B for Beach workout and BBQ 10AM workout 12PM BBQ. See you there! Friends [...]

- PUSH / HOLDS - 5 sets: 5 DB Bench Press @ RPE 9 100’ KB Farmers Carry @ heavy *Take your time. - WORKOUT [...]

- STRENGTH - Back Squats EMOM x 10: 1. 2 Back Squats @ RPE 8 2. Work up to a tough height Box Jump *Move [...]

- RUNNING INTERVALS - Every 2:00 minutes x 5 sets: 200 Meter Run *Should be a hard pace here. Looking for at least :45 of [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 3 Barbell TnG Deadlifts @ RPE 8 4 DB Bulgarian Split Squats @ 70s/50s *Take your [...]

- PUSH + PULL - 4 sets: 1 Strict Press + 9 Push Press @ RPE 8.5 3-5 Strict Chin-ups *RPE based off Strict Press. [...]