Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
#WBG Cyber Sale.
WE ONLY DO THIS ONCE A YEAR!!!
http://tinyurl.com/WBGcyber17
1 year of training for the price of 11 months, plus two Private Coaching sessions.
All classes included, no limitations!
Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
View Public Whiteboard
Metcon
Metcon (Time)
6 Rounds for Time:
500m row
30 Anchored Situps
15 Wallballs 20/14
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
#WBG Cyber Sale.
WE ONLY DO THIS ONCE A YEAR!!!
http://tinyurl.com/WBGcyber17
1 year of training for the price of 11 months, plus two Private Coaching sessions.
All classes included, no limitations!
Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
Weightlifting
Snatch (2-2-2-2-2-2-2)
Front Squat (3-3-3)
Metcon
Metcon (Time)
3 Rounds for Time:
30 Double Unders
15 Power Snatch 75/53
Friday!!!! 305 is CLOSED
A1A & SRCF:
9am RELOADED
10am CROSSFIT
262 9-11am
OPEN GYM
Post-Food Coma Friday Schedule:
305/A1A/SRCF – 9:00am Reloaded & 10:00am CrossFit
262 – 9:00am to 11:00am Open Gym “Sweating Gravy”
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Biceps #PostThanksgiving #WOD #ThanksForWOD #SweatingPotatoes #AllTheGravy #FoodComaCarbs #FollowBack
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Coaches Choice (No Measure)
Your Coach has something up his sleeve…show up & find out what’s planned!
Metcon
Metcon (Time)
“Interval Eva”
4 Rounds with 3 Minutes rest between rounds:
800m Run
30 Kettlebell Swings 70/53
30 Pull-Ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Coaches Choice (No Measure)
Your Coach has something up his sleeve…show up & find out what’s planned!
Metcon
Metcon (Time)
“Interval Eva”
4 Rounds with 3 Minutes rest between rounds:
800m Run
30 Kettlebell Swings 70/53
30 Pull-Ups
Thrursday
Thanksgiving Mega WOD at all locations!! @ 9:00am
We’re thankful for YOU.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Thanksgiving #WOD #ThanksForWOD #TurkeyOnCrossFit #AllTheGravy #PassThePotatos #PotatoMountain #FollowBack
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Gobble Wobble (Time)
With a partner, 40 minute AMRAP of alternating rounds:
15 Squats
10 Pushups
5 Burpees
Row or Run 200 meters
RX+ 3/2 Bar Muscle Ups in place of burpees
1000 ABS!!! (Time)
1000 ABS!!!
10 alternating rounds of:
50 russian twists, no weight
25 sit ups
25 bicycle crunches, 2 count
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
Wednesday
Deadlift (6-6-6-6)
65-70-75-80%
Strict Press (6-6-6-6 )
65-70-75-80%
Superset deadlift and strict press.
Do Abs Climb?
5 Rounds for time of:
30 Anchored Sit Ups
2 Rope Climbs, 15′
Standard is shoulders to ground, touch dumbbells. These will be fast and less range of motion than a chest to thigh or butterfly sit up. An abmat is not required, but may be used.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #StrengthTraining #TrainHarder #CrossFit #Fitness #MoreBarbell #Abs #6pack #Metcon #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Deadlift (6-6-6-6)
65-70-75-80%
Superset deadlift and strict press.
Strict Press (6-6-6-6 )
65-70-75-80%
Do Abs Climb? (Time)
5 Rounds for time of:
30 Anchored Sit Ups
2 Rope Climbs, 15′
Time
Standard is shoulders to ground, touch dumbbells. These will be fast and less range of motion than a chest to thigh or butterfly sit up. An abmat is not required, but may be used.
