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Get started in our nutrition challenge NOW and get a head start before the official launch.
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Metcon
Weightlifting
Thruster (2-2-2-2-2-2-2-2)
Work up to a heavy thruster
Metcon (4 Rounds for reps)
4 Rounds of 3 minutes work, 2 minutes rest:
5 Muscle ups
10 Thrusters 115/83
AMRAP Double Unders to 3 min
Announcements
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit 262 – CrossFit
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Metcon (Time)
21-15-9
Deadlifts (95/63)
Hang Power Cleans
Thrusters
Announcements
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Metcon
Metcon (Time)
5 Rounds for Time:
20 KBS 70/53 Russian
20 Squat thrusts
200m run
20 Pull-ups
20 Push-Ups
Announcements
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
2k Row (Time)
Max Effort 2k Row
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
Barn Storm (Time)
Run 400 Meters
40 Butterfly Sit Ups
Run 300 Meters
30 Butterfly Sit Ups
Run 200 Meters
20 Butterfly Sit Ups
Runs should be all out sprints, straight into sit ups. Sit ups will allow heart rate to recover. GO FAST!
12 minute time limit.
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Roadhouse 2 (Time)
10 KB swings 53/35
10 KB lunges
200 Meter run
20 KB swings 53/35
20 KB lunges
400 Meter run
40 KB Swings 53/35
40 KB lunges
800 Meter run
20 minute time limit. If you finish before the time limit cheer your fellows onto the finish line!
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Method Squat Mobility Test (AMRAP – Rounds)
Use this as a warm up or a repeatable test.
Start with a 5 minute comprehensive warm up including dynamic movements before starting the test. Athletes should have elevated their heart rate and prepared all joints.
Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.
Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.
1. Quarter squat
2. Half Squat
3. Just Above Parallel
4. just Below Parallel
5. Hands up Below Parallel
6. PVC overhead squat (waiter hold if possible)
7. Narrow grip PVC overhead squat
8. Hands together PVC overhead squat
Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
Announcements
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Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
Run 400
50 Russian twist no weight
40 flutter kicks 2 count
30 sit ups
20 burpees
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Metcon (Time)
30 min AMRAP
Run 400
50 Russian twist no weight
40 flutter kicks 2 count
30 sit ups
20 burpees
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
View Public Whiteboard
Metcon
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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305/A1A/848 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
CrossFit 262 – CrossFit
View Public Whiteboard
Metcon (Distance)
Group Rowing Marathon.
10 minutes max distance, switching off every 200.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
With a partner, alternating full rounds:
25m Bear Crawl down
10 Kettle Bell Swings (53/35)
10 Goblet Squats
25m Burpee Broad Jumps back
RX+ (70/53)
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
12 RELOADED Days (Time)
1 Rope Climb 15′
2 DB Thrusters 40/25
3 DB Burpees (No Jump)
4 DB Front Squat
5 Chest 2 Bar Pull Ups
6 Burpees
7 Toes 2 Bar
8 Box Jumps 24/20″
9 Wall Ball
10 Calorie Row
11 Burpee Pull Ups
12 Calorie Air Bike
3:1 Butt to Floor:Rope Climb. Go Light! No time cap.
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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305/A1A/848 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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Storm Prep (Time)
Five Rounds for time of:
Run 400 Meters
20 Box Step Ups
20 Butterfly Sit Ups
20 Russian Twists 20/14
20 Plank Knee to Elbows
Announcements
NEW YEAR, NEW YOU!
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
Abdominal Supplement 61 (No Measure)
200 Russian Twists 20/14
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
RX+ = 2 rounds in under 15 minutes
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
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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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.
