MONDAY Floor Press (5-3-1+) 75-85-95% Metcon (AMRAP - Rounds and Reps) 15 Minute AMRAP 2 Minute cumulative parallette L-Sit hold buy in 5 Parallette Shoot Throughs 100M Farmers carry with a 35/25 plate Shoot Throughs: Push up on parallettes, pass through, dip on...

SUNDAY Reloaded 10am CrossFit 11am #Crossfit #Crossfita1a #crossfit305 #stirlingroadcrossfit #fitness #fitfam #girlsthatlift #snatch #clean #cleanandjerk #miami #miamibeach #lift #strength

SATURDAY Reloaded 9am (A1A Beach Wod) CrossFit 10am #CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Lift #Snatch #Clean #Strong #Strength #Cardio #Gymnastics #Beach #Lifting #FitFam #Power #Speed #Miami #MiamiBeach #MIA #BurpeesSuck #Saturdays...

FRIDAY Metcon 2 Rounds For Time: 20 Wallballs 20 Pullups 20 Wallballs 20 Calorie Row RX＋ Unbroken Sprintervals 7 (8 Rounds for reps) Eight efforts on 2 minutes at 85-90% effort of: 200 meter sprint #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms...

So we have #crossfit and #reloaded...have you ever tried CrossFit before? #dogstagram #mansbestfriend #dowork #instadogs #fitdogs #instapuppy #worldsbestgym #gymdog #wod #stirlingroadcrossfit

Thursday Back Squat (3-3-3＋) 70-80-90% Metcon 15 Min AMRAP 3 Toes To Bar 3 Box Step Ups 24/20 20 Double Unders 6 Toes To Bar 6 Box Step Ups 20 Double Unders *3,3, 6,6 9,9, 12,12 etc.. on Toes To Bar and Box Step Ups 20 Double Unders after each round photo cred:...

You know you are a dedicated #6amer when that's the class you attend in #Shanghai! #CrossFit #worktrip @mark.tamis staying #jacked!

Wednesday Skill Bar Muscle-ups (1-1-1-1) Math (Time) “Math” 100 abmat butterfly sit ups 15′ rope climb, 5 reps 100 squats Run 500 meters 100 kettlebell swings 53/35 50 Burpees

#selfie with the #forbiddenfruit... See what I did there @shloimyherz

TUESDAY Weightlifting Snatch Pull＋Snatch＋OHS (1-1-1-1-1) 15 minutes to build to a heavy complex Metcon 3 Rounds For Time 500 M Row 800 M Run Supplement Sprintervals 6 (5 Rounds for distance) 5 rounds for meters: Row 1:30 at 20 strokes per minute Row :30 at 40 strokes...