WOD January 04, 2017 at 08:01PM

Thursday #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD January 03, 2017 at 08:01PM

Wednesday #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD January 02, 2017 at 08:01PM

Tuesday #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD January 01, 2017 at 08:01PM

Monday #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 31, 2016 at 08:01PM

SundayCLOSEDHAPPY NEW YEAR 2017!!!🎉#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 30, 2016 at 08:01PM

Saturday

9am Reloaded. Beach at A1A

10am CrossFit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 29, 2016 at 08:01PM

PARTNER PANDEMONIUM
FFF 2 (Time)
For time, alternating after each row＋exercise:
500m row
10 burpees
500m row
20 box jumps
500m row
30 push-ups
500m row
20 pull-ups
500m row
10 burpees #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 28, 2016 at 08:01PM

Partner Push
FFF 1 (Time)
With your partner, alternating at any point:
150 Wallballs
120 Butterfly Sit-ups
90 Air Squats
60 Burpees
30 Calories on Air Assault or Rower #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 27, 2016 at 08:01PM

WednesdayThe Method Plank Warmup
2k Row (Time)
Max Effort 2k Row Abdominal Supplement 62
21, 15 & 9 reps of:
Superman w/ medball in hands

Weighted V-Up

Suicide Planks

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 26, 2016 at 08:01PM

Tuesday Power Snatch (1-1-1-1-1)
20 Minutes to build to a heavy, beautiful single. No press out, no wide feet, just fancy footwork and locked out elbows. Go ahead and full snatch if your form is bullet proof.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 25, 2016 at 08:01PM

9am MEGA WOD#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 24, 2016 at 08:01PM

Sunday MEGAWOD 9am @ A1A (Other gyms CLOSED) #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MerryChristmas #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 23, 2016 at 08:01PM

Saturday

9am Reloaded10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 22, 2016 at 08:01PM

Friday
Wise Man Warm Up 1 (No Measure)
30 second Samson Stretch per side
1 minute Grok Squat
1 Minute Couch Stretch per side
1 Minute 8 point shoulder stretch per side
1 Minute Pigeon per side
1 Minute PVC Overhead Squat hold
12 Non-Denominational Days of America (Time)
1 Rope Climb 15′
2 Snatch 135/83
3 Clean & Jerk
4 Front Squat
5 Chest 2 Bar Pull Ups
6 Burpees
7 Toes 2 Bar
8 Box Jumps 30/24″
9 Wall Ball
10 Calorie Row
11 Hand Stand Push Up
12 Overhead Squat#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 22, 2016 at 09:02AM

Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes

@crossfita1a @crossfit305
@crossfit848

WOD December 21, 2016 at 08:01PM

Thursday
Deadlift (1-1-1-1-1)
MAX OUT!!!
7 Minute Burner (Time)
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees

RX＋ = Finish each round with 3 bar muscle ups#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 20, 2016 at 08:01PM

Wenzday Strict Press (1-1-1-1-1)
MAX OUT!!!
Deltoid Destruction (Time)
3 Rounds for time of:
Run or Row 400 meters
15 Strict Press 75/53
15 Push Ups *RELOADED use 35/25 Dbs

THIS IS A SPRINT!
12 minute time limit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 19, 2016 at 08:01PM

Tuesday
Mathematics (Time)
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 Walking Lunges
Row 500 meters
25 Strict Pull Ups*
50 Bar Touch Burpees *Scale to a very difficult ring row.#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 18, 2016 at 08:01PM

Monday
Back Squat (3-2-2-1-1)
65-75-85-95-105%
Always have a coach watch and spot on 95 & 105%
Dubble Trubble (Time)
21-15 & 9 Reps of:
Box jump overs
Burpee Pull Ups
6 minute time limit

Rest to 10 minutes

21-15 & 9 reps of:
Front Rack Step Ups 75/53
Thrusters 75/53
6 Minute time limit

Rest to 20 minutes

Box jump overs can be step down. Front Rack step ups are 1 count, alternating. Pick a weight you can do unbroken on the barbell. Go light, please drop under control. Do not drop empty bars.
Abdominal Supplement 62 (No Measure)21, 15 & 9 reps of:
Superman w/ medball in hands

Weighted V-Up

Suicide Planks
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WOD December 17, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Lift #FitnessChicks #PoweredByCommunity #DecemberWeBeach#BeachWOD #OceanViews #Abs #EverySeasonBeachSeason #ConstantlyVaried #CrossFitTraining #FollowBack