- STRENGTH - Paused DB Bench Press 4 x 8 @ increasing load each set *2 sec pause @ chest *Perform 10 DB Bent Over Rows after each set. - WORKOUT OF THE DAY - [...]

- STRENGTH - Paused Front Squats 4 x 4 @ RPE 6-7 *2 sec pause @ bottom *Perform 10 DB Walking Lunges after each set. - WORKOUT OF THE DAY - 5 Rounds For Time: [...]

- WORKOUT OF THE DAY - For time: 50 Box Step up w/DB x2 50 Hang Power Cleans 1000 M Row (switch every 250*) 40 Box jumps 40 Power Clean 1000 M row (switch every [...]

- STRENGTH - Strength Power Jerk 5 x 5 @ RPE 5-6 *Use racks. - WORKOUT OF THE DAY - AMRAP in 15 minutes 2 Rounds of: 50 Double-Unders 10 Burpees 16 Shoulder-to-Overheads (135/95 lb) [...]

- STRENGTH - Power Snatch 7 sets of 2 @ RPE 5-6.5 *Perform 5 High Box Jumps after each set. *Be explosive & technical here. - WORKOUT OF THE DAY - 6 Rounds for Time [...]

- MONOSTRUCTURAL INTERVALS - (Run, Bike)   8 x 100 Meter Run @ Sprint Pace *Rest 1:00 in between sets. *We will do these outside. *From corner to GNC = 100 meters.   - WORKOUT [...]

Happy Halloween! Wear your costume to class today if you dare! - STRENGTH - Alternating DB Bench Press 4 x 10 @ increasing load each set *Perform 10 KB Gorilla Rows after each set. - [...]

- STRENGTH - Paused Front Squats 5 x 5 @ RPE 5.5-6.5 *2 sec pause @ bottom *Perform 10 DB Reverse Lunges after each set. - WORKOUT OF THE DAY - For Time 24-20-16-12-8-4 reps [...]

JOIN US TONIGHT FOR OUR ANNUAL HALLOWEEN PARTY WITH CROSSFIT WYNWOOD AT CROSSFIT WYNWOOD BACKYARD! 8PM ONWARD! DRINKS PROVIDED, WEAR YOUR BEST COSTUME! - WORKOUT OF THE DAY - For Time (with a Partner): 2,000 [...]

- STRENGTH - Push Press 2 @ RPE 7 2 @ RPE 8 1 @ RPE 9 1 @ RPE 9.5 1 @ RPE 10 *Use racks. *Take your time.  - WORKOUT OF THE DAY [...]