Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Low back and Glute Warm up 1 (No Measure)
50 jumping jacks, 20 toy soldiers, 50 jumping jacks
3 sets of ten reps:
Fire Hydrant
Bird Dog
Hip Bridge
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1 minute Pigeon/side
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500m Row
Push Press (5 x 12)
Empty Bar-35-40-45-50%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 20, 2 count Russian Twists. Press at 0:00, RT at 1:30, Press at 3:00, RT at 4:30, etc.
Bar can come from the rack or the floor for Push Press. Make Push Press harder by pausing at the bottom before each rep. Make RT harder by keeping arms straight.
Leggo EMOM (Calories)
EMOM 16
Minute 1: 15 Wall Balls
Minute 2: 20 Box Jumps/Step Ups 24/20″
Minute 3: Max Cal Row, Bike or Ski
Minute 4: Rest
Score is total calories.
RX+ = 11′ Wall Ball, Bike
Tuesday #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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Rotator Cuff and Scap Warm up 1 (No Measure)
Row or Run 500m
3 sets of 10 reps:
TLLT with 2.5 or 5lb plate max
Shoulder circles 2.5 or 5lb plate max
Scapular retraction with band
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Band assisted pec stretch 1 min/side
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3 Rounds to increase heart rate
30 Second pull-up hold at 90*
5-10 Push-ups
10 Air Squats
A: Pull EMOM 171 (AMRAP – Reps)
Every minute, on the minute for 10 minutes complete 1-5 reps of a hard pull up or bar muscle up. Pick a rep count and scaling option you can complete each round without failing. Note total rep count and scaling.
B: Death by Double Burpee (Time)
Perform 2 burpees the first minute, 4 burpees the second minute and so on until you’re unable to complete the allotted work in time. Score as rounds plus reps. Example: Athlete gets 14 burpees, but only gets to 13 in the next minute. Score is 7+13.
C: Get Abs or Die Trying (AMRAP – Reps)
12 minute Tabata
Sit Ups, 8 rounds
Hollow Hold, 8 rounds
Sit Up, 8 rounds
Score is all sit ups. Standard is butterfly, shoulder blades touch in back, hands touch in front of feet.
RX = completion of all rounds of Hollow Hold
D: 4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit305.com/2016-supplemental-conditioning-program/
Monday #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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Goblet Squat (5 x 15)
Every 90 seconds for 15 minutes, alternate a Goblet Squat set with 30-60 second plank. Make the plank hard but doable. Add weight as desired to each squat set.
Bullish RL (Time)
10 minute AMRAP
100 Double Unders
50 Goblet Lunges 53/35
25 Strict Pull Ups
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
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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Front Squat (5 x 12)
Empty Bar-35-40-45-50%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Scale to 1 abmat, pike on box or a tough set of dumbbell press
Bullish (AMRAP – Rounds and Reps)
10 minute AMRAP
100 Double Unders
50 Overhead Squats 95/63
25 Pull Ups*
RX+= 115/73, 15/10 Ring Muscle ups
RELOADED = Goblet Squats 70/53
*Athletes must be able to do at least 5 strict, hollow pull ups before kipping.
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
SundayCLOSEDHAPPY NEW YEAR 2017!!!🎉#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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Metcon (Time)
10 Rounds For Time
10 Situps
10 Pushups
10 Squats
5 Burpees
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.
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CrossFit 262 – CrossFit
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Metcon (Time)
21-15-9
Deadlifts (95/63)
Hang Power Cleans
Thrusters
