Hialeah Gardens - 786-558-4163 Get Directions

10,000 SQ FT TRAINING FACILITY

BUILD STRENGTH, STAMINA & POWER

FULL SERVICE WOD SHOP

HYBRID & STRONGMAN PROGRAMS

What Is Crossfit?

One Week of Membership for FREE!

We would love to introduce you to the world of CrossFit by giving you our free week of beginners training (normally $99).

Fill out the form below and we’ll get you scheduled for our next available beginners classes.

Latest News

  • 12FEB
    0 Comments

    20161202

    Caution CrossFit – CrossFit A: Front Squat 15 Minutes E3mom 6 Front Squats @80% B1: Metcon (AMRAP – Rounds and Reps) 6 min Amrap 30 Wall Balls 30 T2B Rest 2 Min B2: Metcon (AMRAP – Rounds and Reps) 6 min Amrap 30 HSPU 30 Double DB G2O Rest 2 Min B3: Metcon (AMRAP –

  • 11FEB
    0 Comments

    20161102

    Caution CrossFit – CrossFit A: Clean and Jerk 9min 1 Full Clean and Jerk every 0:45sec B: Metcon (Time) 21-15-9-3 C2B S2OH 155/105 C: Shoulder Press 5 sets of 4 Reps -Keep Core tight -Don’t Arch your back -Don’t use your legs/keep heels on the ground D: Metcon (Time) 4 Rounds 20 side ends 20

  • 10FEB
    0 Comments

    20161002

    Caution CrossFit – CrossFit A: Back Squat E3mom for 12 Minutes 7 Back Squats @77% B: Metcon (Time) 30 One Arm Russian Swings (R) 55/35 15 Box Jumps 40/30 30 One Arm Russian Swings (L) 55/35 15 Box Jumps 40/30 800m Run C: Metcon (Time) Row/Run/Bike 2×20 minutes Keep heart rate between 137-147 Rest till

  • 09FEB
    0 Comments

    20160902

    Caution CrossFit – CrossFit A: Squat Snatch 9min 1 Snatch every 0:45sec B: Metcon (AMRAP – Reps) 17 Amrap 50 Double Unders 6 MU 7 Snatch 95/65 50 Double Unders 6 MU 7 Snatch 115/75 50 Double Unders 6 MU 7 Snatch 135/85 50 Double Unders 6 MU 7 Snatch 155/95 50 Double Unders 6

  • 08FEB
    0 Comments

    20160802

    Caution CrossFit – CrossFit A: Front Squat 12 minutes E3Mom 6 reps @80% B: Metcon (7 Rounds for reps) 7 rounds 2min on // 1min off 8 HSPU 10 Burpees 12 DB/KB Thrusters 45/25Choose a Load that will Push you into your 2nd Round C: Metcon (Time) Row/Run/Bike 90 minutes Heart rate

  • 05FEB
    0 Comments

    20160502

    Caution CrossFit – CrossFit A: Front Squat 14 Minute E2MOM 5 front Squats @85% B1: Metcon (AMRAP – Rounds and Reps) 7 Minute Amrap 9 Push-Ups 12 Air-Squats -3 Minute Rest- B2: Metcon (AMRAP – Rounds and Reps) 7 Minute Amrap 14 Jumping Lunges 7 Burpees -3 Minute Rest B3: Metcon (AMRAP – Rounds and

  • 04FEB
    0 Comments

    20160402

    Caution CrossFit – CrossFit Mobility Work on -Hips -Ankles -Shoulder B: Metcon (AMRAP – Rounds and Reps) Partner Wod 30 Minute Amrap 20 Barbell Thruster 20 Burpees 20 Lunges 400m Run 2 Minute Rest C: Push Press 1 push Press+1 Jerk = 1 Rep D: Metcon (Time) 3 Rounds With med ball 40 sit ups