- STRICT GYMNASTICS - 4 sets: 75’ KB Farmers Carry 15 GHD Sit-ups 10 Weighted Strict Hanging Knee Raises *use DB in between your feet for Knee Raises. *Grab heavy KBs for carries. *25’ segments [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 8 @ ascending load each set *Perform 15 Banded Good Mornings after each set. *Do not touch the floor on these. Just to about below the knee. [...]

- STRENGTH - Squat / Unilateral 5 sets: 4 Paused Back Squat @ ascending load each set 12 Double DB Reverse Lunges *6 reps per leg. Use heavy DBs. *2 sec pause at the bottom [...]

‘Paint and Wod!” Come train and paint a special wooden object of your choice during Miami Art Week + Art Basel! Friends and family welcome! Class 9, 10, 11: Normal Schedule - WORKOUT OF THE [...]

- STRENGTH - Power Clean 3 x 3 @ 60% 3 x 3 @ 65% *Goal is to be as technical as possible on these. *Absolutely not TnG reps here. - WORKOUT OF THE DAY [...]

- STRENGTH - Bench Press 4 x 12 @ 60% *6-8 Strict Dips after each set. - WORKOUT OF THE DAY - 3 Rounds For Time: “X” Meter Row 30 Burpee To Target 20 Box [...]

- STRICT GYMNASTICS - 4 sets: :20 sec L-Sit Hold 12-15 Strict Hanging Knee Raises 10 V-ups *L-Sits can be done on pull-up bar or parallettes. - WORKOUT OF THE DAY - Herowod: “Holbrook” 10 [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 10 @ ascending load each set *:40 sec Low Plank Hold after each set. *Do not touch the floor on these. Just to about below the knee. [...]

- STRENGTH - Squat / Unilateral 5 sets: 5 Paused Back Squat @ ascending load each set 10 Double DB Bulgarian Split Squats *5 reps per leg. Use heavy DBs. *2 sec pause at the [...]

Class times are 9AM and 10AM only! No Sunday Open Gym due to holiday weekend! - WORKOUT OF THE DAY - “Black Friday; CrossFit Benchmark Post Thanksgiving Workout In Teams of 2: For Time: (with [...]