BeachWOD

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

CrossFit A1A – RELOADED

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Metcon (AMRAP – Rounds and Reps)

AMRAP 25

15 Burpees

100M Walking Lunge

100M Bear Crawl

15 Hand Release Pushups

Sprint to Water

200 M Swim

15 Uphill Situps

Sprint Back to Start

Saturdae

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

CrossFit 262 – CrossFit

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Clean (1-1-1-1-1-1-1)

Work on clean technique. Work up to a heavy clean.

Metcon (Time)

5 rounds:

10 Thrusters (95/63)

10 Ring Dips

WOD December 01, 2016 at 08:01PM

FREE FRIEND FRIDAY!!! 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
1 partner wroking at a time!

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GuysWhoLift #EmbraceTheSuck #Snatch #Overhead #PowerClean #DoubleUnders #EMOM #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

Free Friend Friday Holiday Edition!

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

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

View Public Whiteboard

Metcon

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

Free Friend Friday Holiday Edition!

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

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

View Public Whiteboard

Metcon

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
1 partner wroking at a time!