WOD May 23, 2016 at 04:23PM
This is what the start of week 2 of our #whole30 challenge looks like. Over 70 people strong getting killer results while eating amazing food. Next one starts July 11th. Eat good food, get lean.
WOD May 22, 2016 at 04:12PM
Does nutrition make you #Happy? We're 7 days through taking 70 people through our @whole30 challenge... Next challenge starts July 11th! Improver performance, lose fat, gain lean muscle, decrease inflammation, increase libido and demolish your goals! Ask your coach to...
WOD May 21, 2016 at 08:01PM
SUNDAY 10am Reloaded 11am CrossFit
WOD May 20, 2016 at 08:02PM
SATURDAY 9AM Reloaded (A1A Beach WOD) 10AM CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Lift #SunsOutGunsOut #Beach #WOD
WOD May 19, 2016 at 08:01PM
FREE FRIEND FRIDAY!!!! Warm-up Coaches Choice Obstacle Warm Up (Time) Over, under, swing, climb, jump, run. Metcon Partner WOD 4000 (4 Rounds for time) 3 Rounds P1: Row 250 Meters P2: Elbows up Goblet Hold 53/35 Rest to 10 minutes Then, 3 Rounds P1: Chin Over Bar Hold...
WOD May 18, 2016 at 08:01PM
THURSDAY Skill Pick a skill, work with your coach for 20 minutes. Conditioning Conditioning Sprint (Time) 30 Calories Bike 40 Calories Row Run 400 Meters 100 Double Unders Rx＋ = 3/2/1 rope climbs after bike, row & run Rx＋＋ = legless Supplement Abdominal Supplement...
WOD May 17, 2016 at 08:01PM
WEDNESDAY Weightlifting Strict Press (6-6-6-6) Use dumbbells. Attempt to go 5# heavier than last week. Metcon Triple AMRPAP 6 (AMRAP - Reps) 9 minute AMRAP 5 strict pull ups 10 push ups 15 squats Rest 1 minute 9 minute AMRAP Row 10 calories 20 goblet step ups 24/20...
WOD May 17, 2016
TUESDAY Metcon EMOM 17 (Weight) EOMOM for 16 minutes: Clean up to a heavy double, 8 total sets. Technique before load. Power or full as mobility & ability allow. No touch & go, reset for each lift. Rest to 20 minutes then start 800's. 3 x 800 meter run (3...
WOD May 16, 2016 at 09:20AM
MONDAY Back Squat (6-6-6-6) 50-60-70-75% Gymnastics weighted pull-up (8-8-8-8) Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs. Metcon Boogie Woogie (AMRAP - Reps) 5 Rounds In 2 minutes, complete: 3 Power Snatch 95/63 8 Overhead...
WOD May 14, 2016 at 05:42PM
Whole 30 Challenge starts Monday! Almost 70 people have signed up. If you're not in, get in. You don't need to be a member to join in. Registration closes Monday at 8pm!!!