WOD October 26, 2016 at 08:01PM
HALL-o-WEEN Costume WOD! Monday the 31st 6:30 @ 305 5:30 & 6 @A1A 5:30 @ 262 5:30 @ SRCF BRING TREATS (...and tricks) Thursday Weightlifting Deadlift (10-10-10-10) 45-50-55-60% Super Set with Single Arm Dumbbell Side Bends (10-10-10-10) stand up straight with a...
WOD October 25, 2016 at 08:01PM
Wednesday Strict Press (10-10-10-10) 45-50-55-60% Ring Dips (1-1-1-1) Preform 1 set of half your max rep ring dips between press sets. Ex. your max effort set for ring dips is 8 you'll do 4 dips each time. CF-L1 Seminar WOD 3 Rounds For Time 15 Thrusters 95/63 12...
WOD October 24, 2016 at 08:01PM
Tuesday Skill Work Muscle-ups (1-1-1) Ring muscle up skill work Double-Unders (1-1-1) Double Under skill work Metcon 20 Min EMOM Min 1: 8 Pullups; RX＋ 15 Pullups Min 2: 30 Double Unders; RX＋ 50 Double Unders Min 3: 2 Rope Climbs; RX＋ 3 Rope Climbs Min 4: Max Calorie...
WOD October 23, 2016 at 08:01PM
Monday Weightlifting Back Squat 10-10-10-10 45-50-55-60% Strict Toes To Bar 10-10-10-10 Superset with Squat Sets Scale 20 V-Ups Metcon 10Min AMRAP 16 Alternating Dumbbell Snatch 50/30 16 Box Jumps 16 Medball Ground to Over the Shoulder 20/14 RX＋ 25 HSPU Buy In...
WOD October 23, 2016 at 02:47PM
Hall-O-Ween WOD @CROSSFITA1A 5:30 & 6pm @CROSSFIT305 5:30pm @stirling_road_crossfit 5:30pm @crossfit262 5pm WEAR YOUR COSTUME, SCARE THE LOCALS. Kipping vampires? Rope climbing zombies? Supergirl doing a muscle up? Ken Bone sprinting down the street? WHAT WILL YOU...
WOD October 22, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Community #CrossFit #Fitness #InstaFit #FitnessPhoto #CantStopFitness #SweatLife #Cardio #Metcon #Conditioning...
WOD October 21, 2016 at 08:01PM
Saturday 9am Reloaded. BeachWOD at A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Community #CrossFit #Fitness #InstaFit #FitnessPhoto #CantStopFitness #SweatLife #Cardio...
WOD October 21, 2016 at 10:52AM
#wrestlingrestroom really starting to come together @crossfit305
WOD October 21, 2016 at 08:14AM
Friday CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps) 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 14 Overhead Squats, 95# /...
WOD October 20, 2016 at 11:37AM
November 4th will be a YUGE day for exercise. The best. #firstfriday #crossfit #crossfitgirls #crossfit305 #fitfam #friends #wod #partnerwod