WOD2020-11-27T14:10:11-05:00

Workout of the Day – July 10th

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- BIKE & CARRIES INTERVALS - Every 3:00 x 5 rounds: 18/15 Cal Echo Bike 100’ DB Farmer Carries @ HEAVY *Should be a hard pace here. Looking for 1:00-1:30 of rest each set. *100’ [...]

Workout of the Day – July 8th

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- STRENGTH - Push + Plyo 5 sets: 10 Bench Press @ RPE 5 10 Plyo Push-ups *Working on some pressing volume here. *Same weight all across. - WORKOUT OF THE DAY - 3 Rounds [...]

Workout of the Day – July 6th

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- WORKOUT OF THE DAY - For Time: (with a Partner) Buy in: 300 Double Unders Into: 3 Rounds of: 30 Hang Power Cleans 20 Front Squats 10 Synchro Burpees Over Bar Into: Buy out: [...]

Workout of the Day – July 5th

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Special holiday hours continue! Class times: 9:00am, 10:30am, 4:00pm, 5:15pm. Plan your workouts accordingly. - STRENGTH - Push / Holds 5 sets: 4 DB Bench Press @ RPE 10 :45 sec Low Plank Hold *Take [...]

Workout of the Day – July 4th

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Happy Fourth of July! Please keep in mind we have special hours today: 9:00am and 10:30am with open gym through 12:00pm. Plan your workouts accordingly. - STRENGTH - Back Squats EMOM x 10: 1 Back [...]

Workout of the Day – July 2nd

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- STRENGTH - Deadlifts + Posterior 5 sets of: 2 Barbell TnG Deadlifts @ RPE 9 2 DB Bulgarian Split Squats @ as heavy as possible *Take your time. - WORKOUT OF THE DAY - [...]

Workout of the Day – July 1st

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- STRENGTH - Push 1 Strict Press @ work up to a heavy single *RPE based off Strict Press. Working on some pressing volume here. *Same weight all across. - WORKOUT OF THE DAY - [...]

Workout of the Day – June 29th

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Join us at Key Biscayne Crandon Park South Beach Entrance, Shelter B for Beach workout and BBQ 10AM workout 12PM BBQ. See you there! Friends and family welcome Gym will be closed today.

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