XXXMASSS

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. 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.

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

Thursday

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. 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

Storm Prep

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. 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

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