WOD July 07, 2016 at 08:01PM
Friday Rope Climb Skill Work Practice Rope Climbing. Legless, 1 hand, Inverted etc.. Metcon For Time: 800 M Run 40 air squats 2 Rope Climbs 20 Cal Assault Bike 400 M Run 20 air squats 1 Rope Climbs 10 Cal Assault Bike Rx＋ Pistols instead of air squats #CrossFitA1A...
WOD July 07, 2016 at 07:06PM
Our next nutrition challenge starts July 25th! 30 days to change your life with the guidance of professional coaches. Link in bio.
WOD July 07, 2016 at 09:01AM
It's here. Re-engineered for a better fit, the new #Reebok #CrossFit Nano 6.0 helps create stability and maximal power for any #WOD. Get the #Nano6 at your local @DicksSportingGoods in: -Boynton Beach -Coral Springs -Fort Lauderdale -Miami -Pembroke Pines -Plantation...
WOD July 06, 2016 at 08:01PM
THURSDAY Weightlifting Deadlift 5-5-5-5 60%-65%-70%-70% Metcon 5 Rounds For Time 10 Toes To Bar 10 Kettlebell Swings 70/53 10 Wallballs 20/14lb 10/9ft #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #OverheadSquat #Metcon #Weightlifting...
WOD July 05, 2016 at 08:01PM
Wednesday Gymnastics 8 Min EMOM 6 Strict Chest to bar pullups If you fail to complete 6 reps on a round move down 2 reps the next round Metcon 16 Mins E4MOM 400 M Row 10 Burpees 10 Ring Dips RX＋ Ring muscle up into dips #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit...
WOD July 04, 2016 at 08:01PM
Tuesday Weightlifting Overhead Squat or Front Squat (5-5-5-5) 60% 65% 70% 70% Metcon 0-5 Min EMOM 10 Alternating Dumbbell Snatches 5-10 Min EMOM 10 Handstand Pushups At 10 Mins 2 Rounds For Time: 400 M Run 15 Thrusters 95/63 *Score is time for the 2 rounds of 400m Run...
WOD July 03, 2016 at 08:01PM
MONDAY 4th of July. 1 MEGA BEACHWOD 9am AT CROSSFIT A1A!!! CrossFit 305 and Stirling Road CrossFit will be closed. #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CrossFit #BeachWOD #4thOfJuly #ComeJoinTheFunAndExercise #Merica #WeWantYouToWorkOut #UncleSam
WOD July 02, 2016 at 08:01PM
SUNDAY Reloaded 10am CrossFit 11am
WOD July 01, 2016 at 08:31PM
SATURDAY Reloaded 9am (A1A Beach WOD) CrossFit 10am
WOD June 29, 2016 at 08:31PM
THURSDAY Metcon (AMRAP - Reps) 30 Min EMOM Min 1: 10 Cal Assault Bike Min 2: 10 Dips Min 3: 10 Cal Row Min 4: 10 Wallballs 20/14 lb 10/9 ft Min 5: 10 Kettlebell Swings 53/35 Min 6: Rest RX＋ 70/53 KB Swings Rotate through the 6 minute circuit 5 times (total of 30...