Friday

All gyms, 1 class at 9am.

Home WOD
“Death by Burpee”

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute and so on, until you are not able to complete the required number of burpees in the minute.

Post times to the facebook group athlete forum or in comments here. If you’re not a member of the athlete forum, friend your coach on Facebook and we will add you! (Yes, we know your “sick.” Who does burpees at home alone without AC? We do.) Photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HurricanesDontStopFitness #CantStopFitness #CrossFit #Community #Miami #MiamiBeach #FortLauderdale #Fitness #FitFam #InstaFit #FitnessPhoto #Kettlebell #Metcon #HomeWOD #Abs #Biceps #CrossFitEverywhere #BurpeesSuck #EspeciallyAtHomeSolo #DoThemAnyways #BurpeesAreGoodForYou #HurricaneMatthew #StaySafeEveryone

4 x 25 cal, 5 min. Rest 40/39/40/49 #hurricanegarage #antianxietyairassault

Thursday

All gyms, 1 class at 9am.

Home WOD
3 Rounds for Time:
75 Air Squats
50 Sit-ups
25 Push-ups

Post times to the facebook group athlete forum or in comments here. If you’re not a member of the athlete forum, friend your coach on Facebook and we will add you!

Photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HurricanesDontStopFitness #CantStopFitness #CrossFit #Community #Miami #MiamiBeach #FortLauderdale #Fitness #FitFam #InstaFit #FitnessPhoto #Kettlebell #Metcon #HomeWOD #Abs #Biceps #CrossFitEverywhere #Squat #SitUp #Pushup #HurricaneMatthew #StaySafeEveryone

Regular class schedule tonight, ONE CLASS ONLY TOMORROW!!! 9am @ 305, A1A. & SRCF

Wednesday

Weightlifting
Strict Press (1-1-1-1-1)
Find a 1 rep max

Metcon:
“Fran”
For Time:
21-15-9 reps of:
Thrusters 95/65
Pull-ups

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Photo Cred: @garavsmurphy

Tuesday

Weightlifting Skill Work
Thrusters (1-1-1-1-1)
This is Skill work for thrusters. Elbows, hand placement, breathing methods, pacing

Kipping Pull-up (1)
Practice the kipping Pull-up *Take this skill work seriously, both movements will help you out tremendously on Wednesday.

Metcon
3 Rounds For Time:
500M Row
800M Run *Mobility work for the remainder of class

Supplement:
Sprintervals 30
Four efforts of:
Run 400 meters @ 133% of best time.
Rest 1 minute

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #CrossFit #Metcon #Fitness #GetOutAndRow #Concept2 #500mIntervals #Run #Fast #Speed #IntervalTraining #SkillsDay #BuildYourEngine #MobilityWOD #ROMWOD #Supplement #InstaFit #FitnessPhoto #BeMoreHuman #Reebok