- MONOSTRUCTURAL INTERVALS - Bike 8 sets of: 8/6 Cal Bike @ Sprint Pace *Rest 1:00 in between sets. - WORKOUT OF THE DAY - [...]

- STRENGTH - Paused DB Bench Press 4 x 8 @ increasing load each set *2 sec pause @ chest *Perform 10 DB Bent Over [...]

- STRENGTH - Paused Front Squats 4 x 4 @ RPE 6-7 *2 sec pause @ bottom *Perform 10 DB Walking Lunges after each set. [...]

- WORKOUT OF THE DAY - For time: 50 Box Step up w/DB x2 50 Hang Power Cleans 1000 M Row (switch every 250*) 40 [...]

- STRENGTH - Strength Power Jerk 5 x 5 @ RPE 5-6 *Use racks. - WORKOUT OF THE DAY - AMRAP in 15 minutes 2 [...]

- STRENGTH - Power Snatch 7 sets of 2 @ RPE 5-6.5 *Perform 5 High Box Jumps after each set. *Be explosive & technical here. [...]

- MONOSTRUCTURAL INTERVALS - (Run, Bike)   8 x 100 Meter Run @ Sprint Pace *Rest 1:00 in between sets. *We will do these outside. [...]

Happy Halloween! Wear your costume to class today if you dare! - STRENGTH - Alternating DB Bench Press 4 x 10 @ increasing load each [...]

- STRENGTH - Paused Front Squats 5 x 5 @ RPE 5.5-6.5 *2 sec pause @ bottom *Perform 10 DB Reverse Lunges after each set. [...]

JOIN US TONIGHT FOR OUR ANNUAL HALLOWEEN PARTY WITH CROSSFIT WYNWOOD AT CROSSFIT WYNWOOD BACKYARD! 8PM ONWARD! DRINKS PROVIDED, WEAR YOUR BEST COSTUME! - WORKOUT [...]