- 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 [...]

- 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 [...]

- 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 [...]

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

- STRENGTH - Bench Press 5 x 6 @ 55% *10 DB Arnold Press after each set. - WORKOUT OF THE DAY - 5 x 3 MIN AMRAP: 12 Alternating DB Power Snatch 10 Double [...]

- 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 [...]

- 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 [...]

- 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 [...]

- STRENGTH - Back Squat 5 x 5 @ 55% *Perform 12 Goblet DB Step-ups after each set. (6 per leg) - WORKOUT OF THE DAY - AMRAP 8 MIN *Ascending by 2* 2 DB [...]

- WORKOUT OF THE DAY - “Partner Helen Meets Double Grace: Partner Benchmark For Time (with a Partner) 6 Rounds of: 400 Meter Run 21 Kettlebell Swings 12 Chest To Bar Pull-Ups Then, complete: 60 [...]