Sunday

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

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Power Snatch (3-3-3-3-3-3-3)

Front Squat (3-3-3-3-3)

Metcon

3 x 800 meter row (3 Rounds for time)

4-6 second faster than your 2k pace

Sunday

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

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
https://www.youtube.com/watch?v=yf-Ig745OSM

WOD December 17, 2016 at 10:07AM

There Can Only Be One #crossfit #crossfitgames #crossfitgirls #girlsthatlift #livelovelift #ifitfitsyourmacros #iifym #whole30 @crossfit305 @crossfita1a @crossfit262 @stirling_road_crossfit #competitionready

WOD December 16, 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

Saturday

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

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Power Clean (3-3-3-3-3-3-3)

Push Jerk (3-3-3-3-3-3-3)

Metcon

“Full On” (Time)

21-15-9

Calorie Row

Thrusters 75/53

Bar facing Burpees

RX+ = Air Bike, 95/63

12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.