WOD 1 gets released tomorrow! Any guesses? Hint: it’s barbell heavy.Sign up link is in bio. Use code SWAMP16 for a deal. #CrossFit #themonsterseries #competition #fitness #miami #fortlauderdale

Tuesday

Strict Pullups
3 attempts of max rep strict pullups.
2 minute rest between attempts
*Once you come off the bar that attempt is over

Metcon
12 Min EMOM/AMRAP-Reps
Min 1: 30 sec unbroken plank
Min 2: 30 sec unbroken hollow body hold
Min 3: Max rep hand release pushups
Min 4: Rest
Any rolling or “worming up” on the pushups = No rep.
*Score = total number of pushups

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymlady #GHD #situp #girlswholift #sweatlife #abs #gymnastics #holds #pullups #pushups #pushpull

The #whole30 starts today! Last chance to sign up with any coach or email crossfit305@fit262.com #fit #health #healthy #fitness #biohack #biohacker #nutrition #crossfit #crossfitmiami #crossfitmiamibeach #crossfit305 #crossfita1a #stirlingroadcrossfit #fitlife #cantexerciseoffabaddiet

MONDAY

Weightlifting
Overhead Squat (5-4-3-3)
70-80-85-90%

Metcon
16 Minute AMRAP
60 Air Squats
1200 M Run
60 Air Squats
Then with the remainder of 16 mins…
AMRAP
15 KBS 53/35
30 Walking lunges

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #kettlebell #dudeswholift #sweatlife #legday #squat #weightlifting #metcon

Sunday

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #livefast #trainhard #dieold #progenex #coach

Photo cred 📸: @garavsmurphy

Saturday

9am Reloaded. BeachWOD @ A1A.

10am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #livefast #trainhard #dieold #progenex #coach

Photo cred 📸: @garavsmurphy