SATURDAY

9am Reloaded. BeachWOD @ A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachAndBurpees #BeachWOD #CrossFit #Clean #Jerk #Snatch

Friday

Rope Climb Skill Work
Practice Rope Climbing.
Legless, 1 hand, Inverted etc.. Metcon
For Time:
800 M Run
40 air squats
2 Rope Climbs
20 Cal Assault Bike
400 M Run
20 air squats
1 Rope Climbs
10 Cal Assault Bike
Rx＋ Pistols instead of air squats

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #LegDay #Run #Squat #Bike #RopeClimb #SkillDay

Our next nutrition challenge starts July 25th! 30 days to change your life with the guidance of professional coaches. Link in bio.

It’s here. Re-engineered for a better fit, the new #Reebok #CrossFit Nano 6.0 helps create stability and maximal power for any #WOD. Get the #Nano6 at your local @DicksSportingGoods in:
-Boynton Beach
-Coral Springs
-Fort Lauderdale
-Miami
-Pembroke Pines
-Plantation
-Wellington

THURSDAY

Weightlifting
Deadlift 5-5-5-5
60%-65%-70%-70%

Metcon
5 Rounds For Time
10 Toes To Bar
10 Kettlebell Swings 70/53
10 Wallballs 20/14lb 10/9ft

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #OverheadSquat #Metcon #Weightlifting #Gymnastics #CrossFit #ConstantlyVaried #Fitness #Nano6DropsToday

Wednesday
Gymnastics
8 Min EMOM
6 Strict Chest to bar pullups
If you fail to complete 6 reps on a round move down 2 reps the next round

Metcon
16 Mins E4MOM
400 M Row
10 Burpees
10 Ring Dips
RX＋ Ring muscle up into dips

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Metcon #Gymnastics #StrictPullup #BicepBurner #Burpee #Dips #CrossFit