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

  • 29APR
    0 Comments

    20162904

    Caution CrossFit – CrossFit A: Metcon (Distance) Find a max seated Box Jump B: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

  • 28APR
    0 Comments

    20162804

    Caution CrossFit – CrossFit A: Metcon (Time) Run 1 mile w/ Object: Vest, Medball, slam ball, KB, pvc etc….(coaches choice) –3min rest Row 2K. E2MOM perform 12 air squats B: Metcon (No Measure) Range of motion clinic C: Metcon (Time) 10x 10 cal assault bike Work rest 1:1 D: Metcon (Time) 25 strict Toes to

  • 27APR
    0 Comments

    10162704

    Caution CrossFit – CrossFit A: Squat Clean Conga line perform a heavy 2 squat cleans. **add weight to the bar by 10-20lbs until heaviest amount is reached. B: Metcon (AMRAP – Rounds and Reps) Partners 22min Amrap 10 S20 155/ 110 20 GHD 30 burpees 1 rope climb – every round its ascends 2,3,4 etc…

  • 26APR
    0 Comments

    20162604

    Caution CrossFit – CrossFit A: Toes-To-Bar B: Metcon (Time) 100 DUB buy in/ 200 singles 5 rounds for time 10 DB/KB Deadlifts 70/55 10 Front Squats 10 HSPU/ (Scaled Push Press) 100 DUB buy in/ 200 singles C: Metcon (Time) Row/Bike/Run 2x1Min/3Min/1Min 1 Minute bring heart rate up to 172 let drop to 167, bring

  • 25APR
    0 Comments

    20162504

    Caution CrossFit – CrossFit A1: Front Squat A2.: Front Squat 15 Minute to find A 6 and 3 rep Max front squat B1: Metcon (AMRAP – Reps) 10min AMRAP (ascending later 3,6,9,12, etc…) CAL Row Wallballs Burpees Rest 3 minutes B2: Metcon (Time) For time/ 10min 50 Renegade Dumbbell pushups to Over the Box Step

  • 24APR
    0 Comments

    20162404

    Caution CrossFit – CrossFit Metcon (Time) Partner WOD 50 DL 225/155 50 bar facing burpees 50 Cleans 185/135 50 over bar burpees 50 thrusters 135/95 50 burpee pull ups 50 hang snatch 115/75 50 burpees

  • 22APR
    0 Comments

    20162204

    Caution CrossFit – CrossFit A: Metcon (Time) 5 Rounds 400m run 21 Ground 2 Overhead 95/65 B: Sled Push