CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - CrossFitView Public WhiteboardPistols (1-1-1-1)Skill Work. Spend 15 minutes practicing pistols and pistol progressions. Progressions: Butt to Box (30/24/20/16) Wall Band assisted Use feet up on plates...

Monday Back Squat (8-8-8-8) 45-55-65-75% Single Leg RDL (10-10-10-10) W/ Dumbbells Metcon 4 Rounds For Time 9 Hang Power Snatch 95/63 15 Deadlifts 95/63 21 Box Jumps 24/20 #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - CrossFitView Public WhiteboardThe Method Squat Mobility Test (AMRAP - Rounds)Use this as a warm up or a repeatable test. Stand with your feet squeezing a bumper plate. Focus on gripping the ground with...

Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit - CrossFitView Public WhiteboardWeightliftingSquat Clean (1-1-1-1-1-1-1)MetconThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70#...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit - RELOADEDView Public WhiteboardMetconMetcon (Time)5 Rounds for time: 250m row 25 thrusters 35/20 dumbells 25 butterfly situps 25 overhead walking lunges 35/15 25 pushups

Saturday 9am Reloaded. Beach At A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit...

CrossFit 305, Stirling Road CrossFit, CrossFit 262 - RELOADEDView Public WhiteboardMetconMetcon (Time)For Time: 400M Run 50 Russian KBS 53/35 200m Run 25 Russian KBS 53/35 400m Run 50 1 arm KB Push Press 53/35 (25/arm) 200m run 25 1 arm KB Push Press 53/35 400m run 50...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit - CrossFitView Public WhiteboardWeightliftingBehind The Neck Jerk (1-1-1-1-1-1-1)Overhead Squat (1-1-1-1-1-1-1)MetconMetcon (Time)For time: Run 400m 50 Push Press 45/33 Run 400m 50 Front Squats 45/33

CrossFit 262 - CrossFitView Public WhiteboardMetcon (Weight)Find Max (Total with Partner) -Hang Squat Clean -Hang Power Clean -JerkMetcon (Calories)15min AMRAP of: Cal Row & -15 Burpees -20 Push-ups -25 Sit-ups -30sec Handstand Hold -35 Air Squats -40 Russian Twists...