For Time: 20 Hang Power Clean (135/95) 30 wall ball (20/14) 20 toes to bar 30 box jumps (24/20) 20 kbs (55/35) 30 burpees 20 [...]

Look who popped by... 3 RFT: 7 front squats (185/125) …bar to be cleaned from the ground. 400m run 15 pull-ups

We will be closed for evening classes Tuesday, 5pm, 6pm, 7 pm. Hope to see everyone at the Holloween Party. Please call the gym 954.972.4284 [...]

THANK YOU WHITNEY AND MAC FOR THIS INCREDIBLE VIDEO We will be closed for evening classes Tuesday, 5pm, 6pm, 7 pm.  Hope to see everyone [...]

Teams of 4 TEAM A/C AMRAP 20 T2B 20 Slam Ball 30/15 20 Around The World 55/35 As TEAM B/D Rows 4000 Meters Score AMRAP [...]

Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute [...]

2 min max sit-ups 10 mins to find max unbroken muscle ups (scale to pull-ups) 10 mins to find longest broad jump 20 mins to [...]

A) 1RM Highbar Back squat in 10 mins B) 5 min AMRAP rope climb 5 min AMRAP Dubs 5 min row max Cal (rest 5 [...]

A) Bench press 3X10 @ 60-70% B) 20 min AMRAP: 20 pull ups 20 push-ups 20 slam ball twists 10 pistols

A) 3 position clean (50-60% 1RM) for 12 minutes. Concetrate on technique. Video: 3 Position Clean B) 5 RFT 10 jump over the bar & [...]