Monday

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 262 – RELOADED

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The Magic 50 (Time)

5 Dumbbell Snatch per side

5 Dumbbell Swings per side

10 Burpees to a target 12″ above your reach

Rest 60 seconds

http://rosstraining.com/blog/the-magic-50/

Use a heavy dumbbell. Snatches are from the hang, Swings are Russian, just above head height. If you are able, you may use a kettlebell.

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

WOD December 10, 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

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

Squat Clean Thruster (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

Heavy “Fran”

12-9-6

Thrusters 135/93

Weighted pullups 53/35

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 262 – RELOADED

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Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

WOD December 09, 2016 at 08:01PM

Saturday

9am Reloaded. Beach at A1A

10am CrossFit.
Naughty or Nice WOD

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #FitnessChicks #PoweredByCommunity #NaughtyOrNice #GiveAGiftGetALift #EmbraceTheSuck #ConstantlyVaried #CrossFitTraining #FollowBack

Naughty or Nice

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Metcon

Naughty or Nice (AMRAP – Reps)

7 MINUTE AMRAP

7 Deadlifts

7 Thrusters

7 Burpee Over Bar

Naughty – Rx 115/75

Nice – Scaled 75/55