- STRENGTH - DB Bench Press   15-12-9-6-3 @ building *Perform 10 KB High Pulls after each set. *Moderate-Heavy loads. - HEROWOD - “Joseph Marchbanks Jr” For Time: 10-9-8-7-6-5-4-3-2-1 of: Alternating Dumbbell Snatches Handstand Push-Ups [...]

- GYMNASTICS PULLING + MIDLINE -   5 sets: 5-10 T2B 15 GHDs   *Rest 1:30 in between sets. *Pick a rep scheme you can do UB each set. *Scale to Knee Raises if necessary. [...]

- STRENGTH - Back Squats   10-8-6-4-2 @ building *Perform 5 Seated Explosive Box Jumps after each set. *RPE 5.5-7.5 or 55-75% - WORKOUT OF THE DAY -  3 rounds for time: 400 meter Run [...]

Join us today at 10AM for our Annual Beach workout and BBQ at Crandon Park Key Biscayne. We will be providing BBQ and friends and family are welcome. BYOB, although we will provide some! Glass [...]

- STRENGTH - Strict Press Work up to a heavy single for the day. - WORKOUT OF THE DAY - “Khan Porter Workout of the week “ Every 2 minutes for 20 minutes: 8 Power [...]

- STRONGMAN & CARRIES - 5 sets: :30 sec Sandbag Hold @ RPE 10 5 KB Deadlifts @ RPE 10 100’ KB Farmers Carry @ RPE 10 *D-Balls can be used as well here. *Rest [...]

- STRENGTH - Pause Bench Press Work up to a heavy single for the day. *1 sec pause at chest. - WORKOUT OF THE DAY - 5 Rounds For Time: 50 Double Unders 10 Single [...]

- UPPER BODY PULLING - 3 sets: Max Effort Strict Pull-ups or Max Effort Banded Strict Pull-ups *Rest as needed in between sets. - WORKOUT OF THE DAY - AMRAP 18: 21/15 Cal Row 10 [...]

- STRENGTH - Pause Front Squats Work up to a heavy single for the day. *1 sec pause at the bottom. - WORKOUT OF THE DAY - 3 Rounds For Time: “X” Meter Run 15 [...]

- WORKOUT OF THE DAY - For Time: (with a Partner) 1,000 Meter Row 50 Overhead Squats 50 C2B Pull-Ups 750 Meter Row 40 Squat Snatches 40 C2B Pull-Ups 500 Meter Row 30 Overhead Squats [...]