Saturday
9am Reloaded. Beach at A1A
10am CrossFit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit 262 – CrossFit
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Metcon (Time)
21-15-9
Deadlifts (95/63)
Hang Power Cleans
Thrusters
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A – RELOADED
View Public Whiteboard
Metcon
Metcon (AMRAP – Reps)
Runnin, jumping, swinging, broad jump burpees and a swim that’ll put some hair on your chest!
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Metcon
Metcon (Time)
5 Rounds for Time:
20 KBS 70/53 Russian
20 Squat thrusts
200m run
20 Pull-ups
20 Push-Ups
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
Metcon
Weightlifting
Thruster (2-2-2-2-2-2-2-2)
Work up to a heavy thruster
Metcon (4 Rounds for reps)
4 Rounds of 3 minutes work, 2 minutes rest:
5 Muscle ups
10 Thrusters 115/83
AMRAP Double Unders to 3 min
PARTNER PANDEMONIUM
FFF 2 (Time)
For time, alternating after each row+exercise:
500m row
10 burpees
500m row
20 box jumps
500m row
30 push-ups
500m row
20 pull-ups
500m row
10 burpees #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
FFF 2 (Time)
For time, alternating after each row+exercise:
500m row
10 burpees
500m row
20 box jumps
500m row
30 push-ups
500m row
20 pull-ups
500m row
10 burpees
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
FFF 2 (Time)
For time, alternating after each row+exercise:
500m row
10 burpees
500m row
20 box jumps
500m row
30 push-ups
500m row
20 pull-ups
500m row
10 burpees
Partner Push
FFF 1 (Time)
With your partner, alternating at any point:
150 Wallballs
120 Butterfly Sit-ups
90 Air Squats
60 Burpees
30 Calories on Air Assault or Rower #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
FFF 1 (Time)
With your partner, alternating at any point:
150 Wallballs
120 Butterfly Sit-ups
90 Air Squats
60 Burpees
30 Calories on Air Assault or Rower
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
FFF 1 (Time)
With your partner, alternating at any point:
150 Wallballs
120 Butterfly Sit-ups
90 Air Squats
60 Burpees
30 Calories on Air Assault or Rower
WednesdayThe Method Plank Warmup
2k Row (Time)
Max Effort 2k Row Abdominal Supplement 62
21, 15 & 9 reps of:
Superman w/ medball in hands
Weighted V-Up
Suicide Planks
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
Barn Storm (Time)
Run 400 Meters
40 Butterfly Sit Ups
Run 300 Meters
30 Butterfly Sit Ups
Run 200 Meters
20 Butterfly Sit Ups
Runs should be all out sprints, straight into sit ups. Sit ups will allow heart rate to recover. GO FAST!
12 minute time limit.
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
2k Row (Time)
Max Effort 2k Row
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
Tuesday Power Snatch (1-1-1-1-1)
20 Minutes to build to a heavy, beautiful single. No press out, no wide feet, just fancy footwork and locked out elbows. Go ahead and full snatch if your form is bullet proof.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Roadhouse 2 (Time)
10 KB swings 53/35
10 KB lunges
200 Meter run
20 KB swings 53/35
20 KB lunges
400 Meter run
40 KB Swings 53/35
40 KB lunges
800 Meter run
20 minute time limit. If you finish before the time limit cheer your fellows onto the finish line!
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Power Snatch (1-1-1-1-1)
20 Minutes to build to a heavy, beautiful single. No press out, no wide feet, just fancy footwork and locked out elbows. Go ahead and full snatch if your form is bullet proof.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
9am MEGA WOD#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Method Squat Mobility Test (AMRAP – Rounds)
Use this as a warm up or a repeatable test.
Start with a 5 minute comprehensive warm up including dynamic movements before starting the test. Athletes should have elevated their heart rate and prepared all joints.
Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.
Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.
1. Quarter squat
2. Half Squat
3. Just Above Parallel
4. just Below Parallel
5. Hands up Below Parallel
6. PVC overhead squat (waiter hold if possible)
7. Narrow grip PVC overhead squat
8. Hands together PVC overhead squat
Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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
Sunday MEGAWOD 9am @ A1A (Other gyms CLOSED) #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MerryChristmas #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Metcon (Time)
30 min AMRAP
Run 400
50 Russian twist no weight
40 flutter kicks 2 count
30 sit ups
20 burpees
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
Run 400
50 Russian twist no weight
40 flutter kicks 2 count
30 sit ups
20 burpees