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
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. 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
“Math”
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 squats
Run 500 meters
100 kettlebell swings 53/35
50 Burpees
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. 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
“Math”
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 squats
Run 500 meters
100 kettlebell swings 53/35
50 Burpees
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. 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
Group Rowing Marathon.
10 minutes max distance, switching off every 200.
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)
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. 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
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
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