@progenex is back in stock at ALL of the @worlds_best_gyms @crossfit305 @stirling_road_crossfit @progenexflorida #Progenex #Gains #MoreMuscle #CookiesAndCream #Recovery #Amplitude #Creatine #Build #CrossFit #WorldsBestGyms

Happy Halloween!! Monday “Pullup Loredo”
6 Rounds For Time
24 Squats
24 Pullups
24 Walking Lunge Steps
400M Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HalloweenWOD #ExerciseBeforeIndulgingInCandy #PumpkinSnatch #LiveFastTrainHardDieOld #Loredo #Metcon #Ab #Supplement #FallIsStillBeachSeason #WOD #CrossFit #WheresTheBarbell #Fitness #SouthFloridaCrossFit #FollowBack

Sunday

10am Reloaded
11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FrontSquat #Clean #Flexibility #StrengthTraining #Gains #Biceps #CrossFit #WOD #Metcon #Weightlifting #GirlsWhoLift #Miami #SweatLife #InstaFit #Fitness #SouthFloridaCrossFit #FollowBack

Saturday

9am Reloaded. BeachWOD at A1A
10am CrossFit

Photo cred @garavsmurphy
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #StrengthTraining #Gains #Biceps #CrossFit #WOD #Metcon #Weightlifting #BeachWOD #MiamiBeachBootcamp #FollowBack

HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Metcon
CrossFit Games Open 15.3 Scaled
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
Muscle-ups (1)
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your indidividual level.

Metcon
CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #TrainHardLiveFastDieOld #WeBelieveInEachOther #GoUntilYoureOutOfBreath #FireBreather #NobodyCaresTrainHarder #Metcon #MuscleUps #WallballsSuck #DoubleUnders #Motivation #GetUpAndGetAfterIt #CrossFitTraining #CrossFit #AMRAP #WOD #FollowBack

HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Thursday

Weightlifting
Deadlift (10-10-10-10)
45-50-55-60%
Super Set with
Single Arm Dumbbell Side Bends (10-10-10-10)
stand up straight with a dumbbell in one hand bend down to the side with the dumbbell then stand up straight again. Count is per side, each set.

Metcon
4 rounds for time:
10 Toes to Bar
10 Hang Power Cleans 95/63
10 Calorie Row

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #FitCommunity #InstaFit #FitnessPhoto #SweatLife #Abs #Biceps #TrainHardLiveFastDieOld #WeBelieveInEachOther #NobodyCaresTrainHarder #Deadlift #Gains #StrengthTraining #Motivation #GetUpAndGetAfterIt #Metcon #CrossFitTraining #Concept2 #CrossFit #Row #WOD #FollowBack