- WORKOUT OF THE DAY - "Bar High" For Time: (Teams of 2) 42-30-18 of: Box Jumps @ 24"/20" Front Squats @ 95/65 Then: 800m Run Together Then: 21-15-9 of: Box Jumps @ 30"/24" Squat [...]

- 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 from moderate to heavy load on jerk. - WORKOUT OF [...]

- 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 deadlift. - WORKOUT OF THE DAY - "Two different triplets" [...]

- CORE - Midline & Grip For Time: 2:00 min Plank Hold 400m KB Farmer Carry @ heavy 80 Medball Sit-ups *TC: 12:00 - WORKOUT OF THE DAY - HYROX 06.18 For Time: 400m Run [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 1 Barbell Close Grip Bench Press @ RPE 7-10 4 Barbell Pendlay Rows @ building *Rest 1:00 in between sets. *Close grip bench should be [...]

- 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 well here. - WORKOUT OF THE DAY - "No pacing [...]

- WORKOUT OF THE DAY - "HYROX DOUBLE DAY" For Time: 1K Run Together 1K Row *split as needed 1K Run Together 1K Ski Erg *split as needed 1K Run Together 100 Wall Balls @ [...]

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 accordingly! - WORKOUT OF THE DAY - "BEACH WOD" "Crandon [...]

- 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 1:00 in between sets. *use racks for jerks. *building from [...]

- 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 *Rest 1:30 in between sets. *building from moderate to heavy [...]