WOD July 30th Warm Up -Coaches Warm up Strength -Back Squats ⅜ 55% WOD -75 Calorie Assault Bike -200 DU -2K Row -200 DU -75 Calorie Assault Bike

WOD July 29th Warm up -Coaches Warm up Strength Full Snatches 3/8 55% WOD 21-15-9 Full Snatch 135/95 Ring Dips 400m

Warm up -Coaches Warm Up WOD AMRAP 28 Teams of 2 21 Front Squats 95/135 15 Calorie Row One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds [...]

WOD-July 25th Warm up -Coaches Warm up Strength -Clean and Jerk 1RM WOD -EMOM 8: 1 Hang Power Clean + 1 Power Clean (from floor) + 1 Squat Clean (Ascending) -EMOM 8: 5 Muscle ups [...]

WOD-July 24th Hero Wod “Morrison” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell swings (53/35lbs)

  Warm-up Coaches Warmup Strength Front Squats 1RM Workout Of The Day 6 RFT: 13 Thrusters,     95/65 14 Pull-Ups HIIT/Conditioning option posted daily at the box

Warm-up Coaches Warmup Strength Strict Presses 1 RM Workout Of The Day 5 RFT: 6 Strict HSPU 9 Slamball 30/50 12 TTB 15 Cal row HIIT/Conditioning option posted daily at the box

Box Closed Track Day Flamingo Park 9:00 AM Flamingo Park Miami Beach, 1200 Meridian Ave, Miami Beach, FL 33139    

Warm up Coaches Warmup Strength Squat Clean 1RM Workout Of The Day ...at the 0:00 AMRAP 5 15 Cal Assault Bike  10 TTB ...at the 8:00 AMRAP 5 10 Cal Assault Bike  15 KBS, 35/53 [...]