Does nutrition make you #Happy? We’re 7 days through taking 70 people through our @whole30 challenge… Next challenge starts July 11th! Improver performance, lose fat, gain lean muscle, decrease inflammation, increase libido and demolish your goals!
Ask your coach to sign you up.
Do it before the end of May and get it for our old price, 25% off of the new price!
#crossfita1a #crossfit305 #crossfit #crossfit262 #stirlingroadcrossfit #whole30approved

SUNDAY

10am Reloaded

11am CrossFit

SATURDAY

9AM Reloaded (A1A Beach WOD)

10AM CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Lift #SunsOutGunsOut #Beach #WOD

FREE FRIEND FRIDAY!!!! Warm-up

Coaches Choice Obstacle Warm Up (Time)
Over, under, swing, climb, jump, run.

Metcon

Partner WOD 4000 (4 Rounds for time)
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35

Rest to 10 minutes

Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats

Rest to 20 Minutes

Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell

Rest to 30 minutes, then:
50 synchronized burpees
Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Strength #Friends #Workout #Squats

THURSDAY

Skill

Pick a skill, work with your coach for 20 minutes.

Conditioning

Conditioning Sprint (Time)
30 Calories Bike
40 Calories Row
Run 400 Meters
100 Double Unders

Rx＋ = 3/2/1 rope climbs after bike, row & run

Rx＋＋ = legless

Supplement

Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #BeachWOD #WOD #Squats #Sprints #Abs #Fitness #NoFilter #Lift #Beach

WEDNESDAY

Weightlifting

Strict Press (6-6-6-6)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Triple AMRPAP 6 (AMRAP – Reps)
9 minute AMRAP
5 strict pull ups
10 push ups
15 squats

Rest 1 minute

9 minute AMRAP

Row 10 calories
20 goblet step ups 24/20 53/35

Rest 1 minute

9 minute AMRAP
20 kettlebell swings
10 burpees to a 12″ target

Score is total reps. Each round = 30 reps

Supplement
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per side

http://ift.tt/1OyzJQh
point-shoulder-opener

Smart people do this.
Abdominal Supplement 47 (No Measure)

5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.
You want abs? You think abs are free?!?!? #CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Snatch #Squats #KettleBells #PushUps #Abs #Press