WOD2020-11-27T14:10:11-05:00

Workout of the Day – Aug. 11th

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- WEIGHTLIFTING - Power Snatch 4 x 2 @ 55-65% *do not touch and go reps here. All for quality. - WORKOUT OF THE DAY - “Isabel” For Time: 30 Power Snatches @ 135/95 *Time [...]

Workout of the Day – Aug. 10th

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- STRENGTH - Pause Conventional Grip Deadlift 5 x 5 @ 60% *10 GHD Hip Extensions after each set. *Pause is 1 sec at knees. *Do not touch and go the reps. Reset at the [...]

Workout of the Day – Aug. 9th

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- STREICT GYMNASTICS - 5 sets: 5 HSPU Negative @ 0:03 Eccentric 5 DB Z-Press *all for quality. Rest as needed in between sets. *There is no pressing on the HSPU Negative. Goal here is [...]

Workout of the Day – Aug. 8th

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- STRENGTH - Tempo Back Squat 5 x 4 @ 60% *Perform 5 Jump Squats after each set. Goal here is to get explosive out of the squat. *Tempo is 30X0. - WORKOUT OF THE DAY [...]

Track Day – Aug. 6th

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BOX WILL BE CLOSED! Join us for our annual TRACK DAY at Flamingo Park South Beach at 9AM! Join us for open gym tomorrow 11AM-1PM

Workout of the Day – Aug. 4th

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- WEIGHTLIFTING - Cleans 5 x 2 @ 50-60% *do not touch and go reps here. All for quality. *all reps should be squats. - WORKOUT OF THE DAY - For Time: 75/60 Calorie Row [...]

Workout of the Day – Aug. 3rd

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- STRICT GYMNASTICS - 5 sets: 5 Strict Chin-ups 10-12 Banded Push-ups 50’ Heavy KB Farmers Carry *all for quality. Rest as needed in between sets. - WORKOUT OF THE DAY - Hero Wod: “Henry [...]

Workout of the Day – Aug. 2nd

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- STRENGTH - Conventional Grip Deadlift 5 x 6 @ 55% *20 AbMat Sit-ups after each set. *Do not touch and go the reps. Reset at the bottom. - WORKOUT OF THE DAY - For [...]

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