- 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: [...]

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 [...]

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 [...]

- RUN TEST - For Time: 1 Mile Run *Should be a hard pace here. *TC: 13:00 - WORKOUT OF THE DAY - EMOM x 20: 1. 15/12 Calorie Row 2. 10 Burpees F: 12/9 [...]

- 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 - [...]

- 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 - [...]

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.

- PUSH / HOLDS - 5 sets: 5 DB Bench Press @ RPE 9 100’ KB Farmers Carry @ heavy *Take your time. - WORKOUT OF THE DAY - 3 Rounds For Time: 500 Meter [...]

- STRENGTH - Back Squats EMOM x 10: 1. 2 Back Squats @ RPE 8 2. Work up to a tough height Box Jump *Move the bar well. The goal here is to improve squatting [...]

- RUNNING INTERVALS - Every 2:00 minutes x 5 sets: 200 Meter Run *Should be a hard pace here. Looking for at least :45 of rest each set. *F: 500 Meter Bike Erg or shorter [...]