- STRENGTH - Squat / Unilateral 5 sets: 2 Paused Back Squat @ ascending load each set 8 Double DB Step-ups *4 reps per leg. Use heavy DBs. *1 sec pause at the bottom of [...]

*Join us 8pm onward for our Annual Holiday Party! 667 NE 69 Street Miami Florida 33138 Friends and family are welcome!* - WORKOUT OF THE DAY - For Time: Teams of 2 60 Walking Suitcase [...]

- STRENGTH - Power Clean 3 x 1 @ 75% 2 x 1 @ 80% *Goal is to be as technical as possible on these. - WORKOUT OF THE DAY - For Time: 45 Power [...]

- STRENGTH - Bench Press 2 x 8 @ 73% 2 x 6 @ 76% *10 KB Gorilla Rows after each set. *5 per arm. Heavy KBs - WORKOUT OF THE DAY - 4 Rounds [...]

- STRICT GYMNASTICS - 4 sets: :20 sec Hollow Hold 15 Hollow Rocks 10 Strict Hanging Leg Raises *No swinging on leg raises. Keep legs straight. - WORKOUT OF THE DAY - Benchmark Wod: “Lola” [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 6 @ ascending load each set *Perform :20-:30 sec GHD Sorensen Hold after each set. *Do not touch the floor on these. Just to about below the [...]

- STRENGTH - Squat / Unilateral 5 sets: 3 Paused Back Squat @ ascending load each set 10 Double DB Front Foot Elevated Split Squats *5 reps per leg. Use heavy DBs. *Front Foot on [...]

- WORKOUT OF THE DAY - For Time with a partner 1000 M Row 20 hang DB squat clean 20 HSPU 1000 M Row 25 hang DB squat clean 20 HSPU 1000 M Row 30 [...]

*No 6:15P and 7:15P tonight due to coaches event* - STRENGTH - Power Clean 3 x 2 @ 70% 3 x 1 @ 73% *Goal is to be as technical as possible on these. *Absolutely [...]

- STRENGTH - Bench Press 4 x 10 @ 67% *5 Wide Grip Strict Pull-ups after each set. - WORKOUT OF THE DAY - 15-12-9-6-3: Overhead Squats Box Jump Overs F: 65/95 P: 95/135 - [...]