305-809-6390 fit305@fit305.com

Thursday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

Deadlift (8-8-8-8)

55-60-65-70%

Bent Over Reverse Fly (10-10-10-10)

Metcon (Time)

24 – 20 – 16 – 12 – 8 – 4

Calorie Row

Front Rack Alternating Lunge (in place) (95/63)

Alex Harris, SRCF

Alex Harris says he’s an artist and tends to be very introverted. You wouldn’t know it by his current profession.

“I ‘m a paid public speaker” he says. ” I do web design and eCommerce and I’ve written two books on the subject.”

 Alex wanted to try CrossFit but there wasn’t a convenient location. “My brother has been doing it for a while, then SRCF opened so I signed up to get back in shape.”

“I had my own business from 2011-2016 and I didn’t have health insurance. I did nothing for 5 years, just worked at my home office desk. I stepped on the scale and I was the heaviest I’ve ever been 1987. I was scared because my endurance was terrible and my diet was even worse. I knew I’d enjoy CrossFit. It reminded me of high school wrestling practice. I remember the pain of pushing past your limits. I liked the variety of CrossFit versus a traditional gym.”

“I lost 30 pounds, but I really do CrossFit to help me avoid stress and stay focused. Crossfit helps me be mentally prepared for public speaking, challenges at work and of course health. It’s dramatically helped me build confidence and break through plateaus.”
Alex does meal prep weekly with whole foods, plus protein shakes and bars in between meals. He also avoids sugar. When asked about his goals, he was pretty clear.
“It’s gonna take a while but I’d like to get to RX weights and skills in WODs. In the meantime, it gives me something to wake up to instead of work, plus it sets my day up for success. After a 6am workout I crush everything I need to do for that day by lunch. The more progress I have in CF, the more success I have in life.”
Congrats Alex, you’re a true Success Story!
alex-harris

WOD November 08, 2016 at 08:01PM

Wednezday

Strict Press (8-8-8-8)
55-60-65-70%

30 Seconds of Flutter Kicks
Preform in between press sets

Metcon
12 min AMRAP
200m Shuttle Run (25 down, 25 back. 4 times)
8 Ring Dips
20 Butterfly Situps

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #Cardio #Conditioning #Friendship #FitnessFriends #AssaultBike #LadiesHour #Reloaded #CrossFitTraining #LemonCityBarbell #FollowBack

Wednezday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

Strict Press (8-8-8-8)

55-60-65-70%

Metcon (AMRAP – Reps)

30 Seconds of Flutter Kicks
Preform in between press sets

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Meter Run

8 Ring Dips*

20 Butterfly Situps

*RX+ 4 ring muscle ups

WOD November 07, 2016 at 10:18PM

Granite Games Qualifier 4

5 – 10 – 15 – 20 – 15 – 10 – 5

OHS (95/63)(Rx+ 115/73)
Toes to Bar
Metcon (Calories)
Optional cardio supplement:

90 seconds on, 30 seconds off for 5 rounds on rower or bike.

WOD November 07, 2016 at 08:29PM

@Progenex salted pretzel caramel bar now in stock AND THEY’RE FLIPPIN’ delicious!!! #crossfitmiamibeach #crossfitmiami #crossfit #crossfitgirls #caramel #sugar #protein #proteinbar #blk #prgnx #prgnxlifestyle

WOD November 07, 2016 at 12:28PM

EXTREME OBSTACLE WOD NOVEMBER 19TH AT 9am @crossfit305 #pullup #motivation #obstaclecourse #spartanrace #spartan #ropeclimb #crossfitgirls #crossfit #crossfitmiami #crossfitmiamibeach

WOD November 05, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #BurpeesSuck #BurpeeBroadJump #ConstantlyVaried #Gymnastics #Row #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 04, 2016 at 08:01PM

Saturday

9am Reloaded. Beach At A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #BeachWOD #Sandbag #Thrusters #Swim #EverySeasonIsBeachSeasonInFlorida #MiamiBeachBootcamp #SweatEveryday #CrossFit #Metcon #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack