CrossFit 262 – CrossFit
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Metcon (Time)
Warm Up:
3 Rounds
10 Box Step Ups
10 Touch Floor and Jump
10 Air Squats
3 Walkouts
:20 Pigeon on Box per side
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Chipper:
50 Double Unders
50 Russian Dumbbell Swings (50/35)
40 Box Jumps
40 Goblet Squats
30 Butterfly Sit Ups
30 Push Ups
20 DB Snatches
20 DB Clean and Jerks (1 arm)
10 DB Thrusters (1 arm)
10 Devil’s Presses (1 arm)
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Finisher:
3 Rounds
15 Box Dips
:45 Plank
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Coaches’ Choice Stretch
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up:
3 Rounds
10 Knees to Chest
10 Touch Floor and Jump
10 Air Squats
3 Walkouts w/pushup
:20 Pigeon per side
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14 Minute AMRAP:
50 Double Unders or Jumping Jacks
50 Russian Swings
40 4′ Broad Jumps
40 Goblet Squats
30 Butterfly Sit Ups
30 Push Ups
20 Snatches
20 Burpees
if you finish the burpees, back to the top!
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Finisher:
3 Rounds
15 Box Dips
:45 Plank
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Coaches’ Choice Stretch
CrossFit 262 – CrossFit
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Metcon (No Measure)
Warm Up:
10 Down to 1
Jumping Jacks
Russian Twists
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Strength:
5 Rounds not for time:
5-10 Pullups/Ring Rows
(strict, weighted, kipping, anything)
15 Hollow Rocks
1/1 Turkish Get Up (any weight)
Do the hollow rocks and Turkish get ups in your box. Leave to do your pull ups, but alternate with people next to you so you aren’t all on pull ups at the same time.
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Metcon:
8 Rounds Of Tabata Each (not alternating)
Goblet Step Back Lunges (53/35)
Mountain Climbers
Alt. Single Leg V-Ups
Row/Bike/Double Unders/Some Other Cardio
No score. Just go hard.
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Cool Down:
800m or 1 mile light jog.
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Metcon (No Measure)
Warm Up:
10 Down to 1
Jumping Jacks
Russian Twists
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Strength:
4 Rounds not for time:
:45 Wall Sit – (add weight if necessary)
15 Hollow Rocks
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Metcon:
8 Rounds Of Tabata Each (not alternating)
Air Squats
Mountain Climbers
Alt. Single Leg V-Ups
Row/Bike/Double Unders/Some Other Cardio
No score. Just go hard.
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Cool Down:
800m or 1 mile light jog.
Our Mission & Vision
The mission of our gyms is to be the best gyms in Miami & Miami Beach, while helping 10,000 people locally. Since 2008, we have been in pursuit of this goal – and we inch closer every day! We accomplish this through the personal excellence and experience of our team.
The knowledge, attention to detail, and relentless positivity of our staff is our number one goal, and our number one success. We will help every client achieve their goals in the most professional manner possible through use of well thought out and planned nutrition and exercise programs. We will help our training staff to become both locally and nationally recognized.
Our vision is to provide the safest, most efficient and effective nutrition and exercise programs in internationally recognized small box studios. We will recruit, train and employ only the best fitness professionals, providing a stable & healthy work environment that focuses on an uplifting culture.
Our goal with each client is to build meaningful, long lasting relationships that achieve optimum fitness, both individually and as a community.
