MONDAY

Memorial Day

All gyms, @crossfita1a, @crossfit305, @stirling_road_crossfit, are open 9am-11am. “Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Partition the pullups, pushups, and squats as needed.
If you have a 20lb weight vest, wear it.

#MemorialDayMurph #HonorTheFallen #NeverForget #America #CrossFit #Community #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Run #Pullup #Pushup #Squat

SUNDAY

10 A.M. Reloaded

11 A.M. CrossFit

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Abs #Jerk #Clean

SATURDAY

9 A.M. Reloaded (A1A Beach Wod)

10 A.M. CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #WOD #AMRAP #EMOM #Abs #Squat #Snatch

“Chippin’ Away”50 Double Unders
50 Kettlebell Swings 53/35
40 Alternating Box Step Ups 53/35
40 Walking Lunge Steps
30 Toes To Bar
30 Deadlifts 115/73
20 Burpees over the bar
20 Ground to Overhead 115/73
10 Chest to Bar Pull Ups*
10 Thrusters 115/73

THURSDAY

Skill

Pick a skill, work with your coach for 20 minutes.
Conditioning

DM Intervals 14 (Time)

4 Rounds for reps:
60 seconds of work, 30 seconds of rest for reps of:
Assault Bike Calories
Double Unders
Concept 2 Rower Calories
Box Jump Overs 24/20* *Rx＋ = clear box
Any order is acceptable.

Supplement

Abdominal Supplement 53 (Time)
50-40-30-20-10
Bicycle Sit Ups*
Superman or GHD hip extension
30 second plank after each set *2 count

#CrossFit #CrossFit305 CrossFitA1A #CrossFitStirlingRoad #Dubs #Rows #Squats #Press #Fitness #Strength #WOD #AMRAP #EMOM #Abs

WEDNESDAY

Weightlifting

Strict Press (5-5-5-5)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Regionals 3＋4 variant (AMRAP – Reps)
6 minute AMRAP:
100 Wall Ball shots
50 Pull Ups

Rest to 8 minutes

8 minute AMRAP:
25 Air Squats*
15 Power Cleans 115/73 *Rx＋ = Pistols, alternating

Supplement

Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.
You want abs? You think abs are free?!?!?
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
Smart people do this.

#CrossFit #CrossFitStirlingRoad #CrossFit305 #CrossFitA1A #Fitness #Abs #Cleans #WallBalls #WOD #AMRAP #EMOM

TUESDAY
Metcon

EMOM 20 (AMRAP – Reps)
EOMOM for 20 minutes:
25 Double Unders
15/10 Push Ups
5/3 Strict Pull Ups
Max reps chest to thigh sit ups to 2 minutes
Score is sit ups.

Rest 5 minutes

4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
Supplement
Abdominal Supplement 44 (Time)
3 sets:
10 GHD Bench Press
10 GHD Half sit up to press
10 GHD Russian Twist or Kayak Rows

Start with PVC pipe or very light dumbbells. If this is easy, use a 15kg or lighter bar.
One of the hardest abs routines there is. You want abs? Do this.

CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Abs #EMOM #WOD #AMRAP #Fitness #Lift

This is what the start of week 2 of our #whole30 challenge looks like. Over 70 people strong getting killer results while eating amazing food. Next one starts July 11th. Eat good food, get lean.

Does nutrition make you #Happy? We’re 7 days through taking 70 people through our @whole30 challenge… Next challenge starts July 11th! Improver performance, lose fat, gain lean muscle, decrease inflammation, increase libido and demolish your goals!
Ask your coach to sign you up.
Do it before the end of May and get it for our old price, 25% off of the new price!
#crossfita1a #crossfit305 #crossfit #crossfit262 #stirlingroadcrossfit #whole30approved

SUNDAY

10am Reloaded

11am CrossFit

SATURDAY

9AM Reloaded (A1A Beach WOD)

10AM CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Lift #SunsOutGunsOut #Beach #WOD

FREE FRIEND FRIDAY!!!! Warm-up

Coaches Choice Obstacle Warm Up (Time)
Over, under, swing, climb, jump, run.

Metcon

Partner WOD 4000 (4 Rounds for time)
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35

Rest to 10 minutes

Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats

Rest to 20 Minutes

Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell

Rest to 30 minutes, then:
50 synchronized burpees
Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Strength #Friends #Workout #Squats

THURSDAY

Skill

Pick a skill, work with your coach for 20 minutes.

Conditioning

Conditioning Sprint (Time)
30 Calories Bike
40 Calories Row
Run 400 Meters
100 Double Unders

Rx＋ = 3/2/1 rope climbs after bike, row & run

Rx＋＋ = legless

Supplement

Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #BeachWOD #WOD #Squats #Sprints #Abs #Fitness #NoFilter #Lift #Beach

WEDNESDAY

Weightlifting

Strict Press (6-6-6-6)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Triple AMRPAP 6 (AMRAP – Reps)
9 minute AMRAP
5 strict pull ups
10 push ups
15 squats

Rest 1 minute

9 minute AMRAP

Row 10 calories
20 goblet step ups 24/20 53/35

Rest 1 minute

9 minute AMRAP
20 kettlebell swings
10 burpees to a 12″ target

Score is total reps. Each round = 30 reps

Supplement
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per side

http://ift.tt/1OyzJQh
point-shoulder-opener

Smart people do this.
Abdominal Supplement 47 (No Measure)

5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.
You want abs? You think abs are free?!?!? #CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Snatch #Squats #KettleBells #PushUps #Abs #Press

MONDAY

Back Squat (6-6-6-6) 50-60-70-75%

Gymnastics
weighted pull-up (8-8-8-8)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.

Metcon
Boogie Woogie (AMRAP – Reps)
5 Rounds
In 2 minutes, complete:
3 Power Snatch 95/63
8 Overhead Squats
Max Over the Bar Burpees to 90 seconds
Rest 90 seconds minutes
Modify to power clean & front squat. Use dumbbells or kettlebells as desired. Score is total burpees.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Whole30NutritionChallengeStartsToday #MotivationMonday #Squat #Burpee #Abs

Whole 30 Challenge starts Monday! Almost 70 people have signed up. If you’re not in, get in. You don’t need to be a member to join in. Registration closes Monday at 8pm!!!

FRIDAY

Warm-up

Coaches Choice Obstacle Warm Up (Time)
Over, under, swing, climb, jump, run.

Metcon

MetCon 25 (Time)
Two Rounds for time of:
50 Push Ups
75 Squats

16 minute time cap

RX＋ start each round with 10 muscle ups, finish each round with 100 double unders. Immediate 200 meter run penalty for incorrect push up form.

Tailpipe (Time)

P1: 250m Row
P2: KB Rack Hold @ 2 x 53# KB
Three Rounds

#CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #CrossFit #Fitness #Strength #Speed #Row #Dubs

#megafunday is next Friday! Bring a friend to any class, all day. Partner WOD, learn party tricks, get abs. #freefriendfriday

THURSDAY

Skill
Pick a skill, work with your coach for 20 minutes.

Conditioning

Conditioning Test 3 (Time)
Bike 25/20 Calories
Row 50/35 Calories
Run 800 meters
Row 50 /35 Calories
Bike 25/20 Calories

Supplement

Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Lift #Strength #Abs #Row #Bike

WEDNESDAY

Weightlifting
Strict Press (8-8-8-8)
Use dumbbells. Attempt to go 5# heavier than last week.

Metcon
TRAMRAP 2 (AMRAP – Rounds and Reps)
9 Minute AMRAP
5 Strict Pull Ups
10 Kettlebell Swings 53/35
15 Air Squats

Rest 1 Minute

9 Minute AMRAP
Row 250/200 Meters
15 Step Down Box Jumps

Rest 1 Minute

9 Minute AMRAP
10 Toes to Bar
20 Butterfly Sit Ups
If there are more people than rowers, split into two groups, Group 1 does triplet while Group 2 does Row/Jump. Switch at 10 minutes, do T2B/Sit ups together at 20 min.

Supplement
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
Smart people do this.

#CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #CrossFit #Press #Fitness #Lift #Abs

TUESDAY

Metcon
EMOM 16 (AMRAP – Reps)
Minute 1: Hang Snatch, 2 reps
Minute 2: Max Box Jumps 30/24
Minute 3: Rest

Score is heavist lift ＋ box jumps
Rest to 20 minutes then start mile.
1 mile run (Time)
1 mile run test
Out and back 400 meters x 4

Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Lift #Snatch #Abs #BoxJumps

MONDAY

Weightlifting
Back Squat (8-8-8-8)
50-60-70-70%
Sub with 2
kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a Pull up set every 2 minutes, for a total of 16 minutes. Coach will call out clock.

Gymnastics
weighted pull-up (8-8-8-8)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.

Metcon
Dance Like You’re Selling Nails (Time)
Run 400 Meters
30 Thrusters 63/95*
30 Pull Ups *Every drop of the barbell = 5 burpee penalty. Choose load wisely. 8 minute time limit.
RX＋ = 115/75 Thrusters/Chest to Bar Pull Ups

Supplement
Abdominal Supplement 17 (Time)
5 minutes of:
1 Strict Toes to bar
1 Around the World right
1 Around the World Left

Around the World:

More than last week.

#CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #CrossFit #Abs #Lift #

“I can’t do Whole 30, it’s probably hard to do and expensive…”
Mother’s Day meal for 8, made for under $50

Shrimp cooked in lemon juice & ghee, salt & pepper

Mashed skin on gold potatoes with ghee, bacon grease, salt, pepper & garlic topped with sweet onion sautéed in bacon grease, homemade bacon bits & crushed roasted almonds

Baby kale, avacado & Fuji apple salad dressed with simple evoo/balsamic dressing

Publix by A1A carries ghee & sugar/nitrate free bacon