10AM Class Hotshots 19 Six rounds for time of: 30 Squats 135/95 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Scaled 6 [...]

  Fight Gone Bad! 3 rounds of: 1 Minute Wall-ball shots, 20-lb. ball, 10-ft. target (reps) 1 Minute Sumo deadlift high-pull, 75/55 lb. (reps) 1 [...]

As part of the warm-up (15 Min) Banded 15/25/35#KB's on PVC Band(same tension band) 1 KB on each side of the bar. Coaches will then [...]

In teams of 3 (same gender) For Time Complete: Buy-In 2000m Row 60 Wallball Shots 20/14 60 Deadlifts 225/155 60 T2B 60 Front Squats 135/85 [...]

Strength/Skill The coach will breakdown and review the Strict Press Immediately following the coaching session EMOM 8 Minutes 3 Strict Press Load should be approx. [...]

The rest of August Friday 29th FGB Saturday 30th Hotshots 19 Saturday 30th GRID Match @ Bank United (Coral Gables) 7PM They will be hosting [...]

TEAM WOD 10AM In teams of 3 (same gender) For Time Complete: 60 Wallball Shots 20/14 60 Deadlifts 225/155 60 T2B 60 Front Squats 135/85 [...]

              Benchmark "Jackie" 1000 meter row 45 pound Thruster 50 reps 30 pull-ups

Our friends from BOX JUNKIE will be at the box tomorrow 530-630PM. They are a local atgletic apparell company. Box Junkie has some great WoD [...]

Saturdays Team WoD will be moved to a new time for the next 7 weeks 10AM Start Time ____________ As part of warm-up TABATA - [...]