- STRICT GYMNASTICS - 5 Strict HSPU 5 Strict Pull-ups *Rest as needed in between sets. *Use 1 mat if needed but goal is flat. *Reduce reps if you need to, but keep the stimulus. [...]

- STRENGTH - EMOM x 7: 7 Deadlifts @ 65% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - “Herowod : Mr Joshua” 5 Rounds For Time: 400 [...]

- STRENGTH: UPPER - 5 sets: 10 DB Bench Press @ heavy load 3 Wall Walks *superset & use heavy DBs. *rest as needed in between sets. - WORKOUT OF THE DAY - 3 Rounds [...]

*Battle Cancer today at Flamingo Park* Head over to their link on IG for info! Normal schedule at the box today! - WORKOUT OF THE DAY - Teams of 2: Split as needed. Buy in: [...]

Olympic Weightlifting Power Clean + Squat Clean + Push Jerk *Work up to: 4 x 1 @ 70% of CJ Workout of the Day AMRAP 4 x 4 Rounds: 50 Double Unders 35 Wall Balls [...]

- STRENGTH - Tempo Back Squat 5 x 4 @ 60% *Perform 10 DB Bulgarian Split Squats after each set. (5 per leg) *Tempo is 30X0 - WORKOUT OF THE DAY - 3 Rounds For [...]

- STRICT GYMNASTICS - 5 sets: :10 sec HS Hold 5 Negative HSPU 10 Banded Push-ups *No pressing on HSPUs. Working on positioning today. Workout of the Day - BENCHMARK HERO WOD - “JJ” For [...]

- STRENGTH - Deadlifts EMOM x 6: 10 Deadlifts @ 55% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - 27-21-15-9 of: Deadlifts Echo Bike Calories *Goal is [...]

- STRENGTH - Upper 5 sets: 10 DB Bench Press 12 DB Bent Over Rows (6 per side) *superset & use heavy DBs. *rest as needed. - WORKOUT OF THE DAY - 4 Round For [...]

- WORKOUT OF THE DAY - “Up & Down” For Time: (Teams of 2) 90-60-30 of: Wall Ball Shots @ 14/20 Box Jumps @ 24”/30’ Into: 30-20-10 of: Burpee Box Jump Overs @ 24”/30” Synchro [...]