Friday
CrossFit 262 - CrossFitView Public WhiteboardPost Malone (3 Rounds for time)At 0:00 21 - 15 - 9 Deadlift (155/113)[225/155] HSPU At 10:00 15 - 12 - 9 Ring Dips Mountain Climbers (Count rights only, knees touch elbows) Butterfly Sit Ups At 20:00 12 - 9 - 6 Burpee Plate...
You got skills?
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardEMOMing The Kitchen Sink (AMRAP - Reps)30 minute EMOM: Minute 1: Run or Row 200 Minute 2: Double unders Minute 3: Rope Climbs Minute 4: 20 Walking lunge steps* Minute 5: 20 yard Sled Push Minute 6: Perfect...
Alan has Lost 53 Pounds in 100 Days (And He’s Still Going!)
In this case, a picture is worth a million words, starting with, "WOW - AMAZING! That looks totally insane!" Yep - he lost over 50 pounds in 100 days - No pills 💊 No magic powders - No secrets - Just clean eating with The Dan Plan Diet tailored to individual...
This Mom of 4 Had Never Worked Out Before…Here’s What Happened When She Started.
"When I joined A1A eight years ago I had never truly exercised before. I got out of Physical Education class in school ever opportunity I could and when getting to my heaviest weight after my first two children were born. I joined a step class that I went to for the...
Cedric Has AMAZING Results With Our Group Classes and Nutrition Programs!
Cedric has been a gym member CrossFit A1A for a while now, but just recently decided to up his game by overhauling his nutrition with The Dan Plan Diet. He was not overweight when he started, but wanted to add muscle and see his abs. I'd say we got there! Congrats,...
Litza Crushed Her Goals Using Nutrition and WODs
I started CrossFit 305 in May of 2010 (yup almost 9 yrs ago). I had taken 9 months off from September 2017 to May of 2018 due to a difficult time for me and I also had some injuries I was trying to heal. I started to think CrossFit wasn’t for me anymore but I missed...
Jay’s Results Are A Great Example of Learning Sustainable Eating Habits
Tell me about your experience with the program? I had formerly been a member of A1A. Being out of consistent exercise for a few years and having some bad eating habits, I was at an all time high (in weight). Seeing all of Dan's posts of everyone getting solid results...
11:11; As Old School As They Come
SIGN UP BY CLICKING HERE! If you're wondering what 11:11 A Fitness Competition (CLICK FOR THE FACEBOOK EVENT LINK) will be like, watch this video. SIGN UP BY CLICKING HERE! https://videopress.com/v/3CcSgswl SIGN UP BY CLICKING HERE! SIGN UP BY CLICKING HERE!...
Use This Two Move Ab Routine to Chisel Your Mid Section and Define Your Abs
Two moves is all you need. A lot of time exercise routines are over complicated and require a manual to tackle. Not this one. We keep it simple, safe and effective with these two movements. Do 3 to 5 sets of 10 to 20 reps of each of these movements. So it could look...
The Strict Muscle Up
https://youtu.be/TspMpp7Lshw This combination of a strict pull up and a strict ring dip is performed with out any swing or kip, with the rings starting in a turn out position from a dead hang and a turn out position on top of the rings. Slow, controlled movement is...