Our Olympic Lifting class offers a new and dynamic workout that develops strength and power as well as total body strength. Our highly qualified Strength and Conditioning coaches from the University of Miami bring a new model of performance training that will have you lifting heavier, faster, and becoming more explosive. Focusing on Olympic Lifts: Cleans, Snatches, and Jerks, while emphasizing compound lifting: Squats, Dead Lifts, and Upper Body Barbell movements. These lifts combined with accessory lifts will develop you further as an athlete guaranteed!

Main - Competitors WOD


Front Squat (6 total sets, follow chart below. Rest 2 min.)


Every 2 minutes for 20 minutes. (10 sets)

Clean (10x1 follow chart below)


Metcon (8 Rounds for weight)

Every 3 minutes for 24 minutes (8 sets):

Run 400 Meters

10 Box Jump-Overs (30″/24″)

1 Clean (Power or Full)
Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments. You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.