Sweating Gravy

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

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Coaches Choice (No Measure)

Your Coach has something up his sleeve…show up & find out what’s planned!

Metcon

Metcon (Time)

“Interval Eva”

4 Rounds with 3 Minutes rest between rounds:

800m Run

30 Kettlebell Swings 70/53

30 Pull-Ups

WOD November 23, 2016 at 08:01PM

Thrursday

Thanksgiving Mega WOD at all locations!! @ 9:00am

We’re thankful for YOU.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Thanksgiving #WOD #ThanksForWOD #TurkeyOnCrossFit #AllTheGravy #PassThePotatos #PotatoMountain #FollowBack

The Gobble Wobble

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

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The Gobble Wobble (Time)

With a partner, 40 minute AMRAP of alternating rounds:

15 Squats

10 Pushups

5 Burpees

Row or Run 200 meters

RX+ 3/2 Bar Muscle Ups in place of burpees

1000 ABS!!! (Time)

1000 ABS!!!

10 alternating rounds of:

50 russian twists, no weight

25 sit ups

25 bicycle crunches, 2 count

WOD November 22, 2016 at 08:01PM

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym

We’re thankful for YOU.

Wednesday
Deadlift (6-6-6-6)
65-70-75-80%
Strict Press (6-6-6-6 )
65-70-75-80%
Superset deadlift and strict press.

Do Abs Climb?
5 Rounds for time of:
30 Anchored Sit Ups
2 Rope Climbs, 15′

Standard is shoulders to ground, touch dumbbells. These will be fast and less range of motion than a chest to thigh or butterfly sit up. An abmat is not required, but may be used.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #StrengthTraining #TrainHarder #CrossFit #Fitness #MoreBarbell #Abs #6pack #Metcon #FollowBack

Fundamentals Day 6

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

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Metcon

Fundamentals Test Out (No Measure)

Air squat x 10

Pushups x 10

Butterfly Situps x 10

Strict Press x 10

Push Press x 10

Push Jerk x 10

Box Jumps x 10

Calorie Row x 10

Kettlebell Deadlift x 10

Kettlebell Swing x 10

Rope Climb x 1

Front Squat x 10

Thruster x 10

Wallball x 10

Dips x 10

Overhead Squat x 10

Snatch x 10

Clean x 10

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

Wenzday

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

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Deadlift (6-6-6-6)

65-70-75-80%

Superset deadlift and strict press.

Strict Press (6-6-6-6 )

65-70-75-80%

Do Abs Climb? (Time)

5 Rounds for time of:

30 Anchored Sit Ups

2 Rope Climbs, 15′

Time
Standard is shoulders to ground, touch dumbbells. These will be fast and less range of motion than a chest to thigh or butterfly sit up. An abmat is not required, but may be used.