WOD May 20, 2016 at 08:02PM
SATURDAY 9AM Reloaded (A1A Beach WOD) 10AM CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Lift #SunsOutGunsOut #Beach #WOD
WOD May 19, 2016 at 08:01PM
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...
WOD May 18, 2016 at 08:01PM
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...
WOD May 17, 2016 at 08:01PM
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...
WOD May 17, 2016
TUESDAY Metcon EMOM 17 (Weight) EOMOM for 16 minutes: Clean up to a heavy double, 8 total sets. Technique before load. Power or full as mobility & ability allow. No touch & go, reset for each lift. Rest to 20 minutes then start 800's. 3 x 800 meter run (3...
WOD May 16, 2016 at 09:20AM
MONDAY Back Squat (6-6-6-6) 50-60-70-75% Gymnastics weighted pull-up (8-8-8-8) Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs. Metcon Boogie Woogie (AMRAP - Reps) 5 Rounds In 2 minutes, complete: 3 Power Snatch 95/63 8 Overhead...
WOD May 14, 2016 at 05:42PM
Whole 30 Challenge starts Monday! Almost 70 people have signed up. If you're not in, get in. You don't need to be a member to join in. Registration closes Monday at 8pm!!!
WOD May 12, 2016 at 08:01PM
FRIDAY Warm-up Coaches Choice Obstacle Warm Up (Time) Over, under, swing, climb, jump, run. Metcon MetCon 25 (Time) Two Rounds for time of: 50 Push Ups 75 Squats 16 minute time cap RX＋ start each round with 10 muscle ups, finish each round with 100 double unders....
WOD May 12, 2016 at 01:25PM
#megafunday is next Friday! Bring a friend to any class, all day. Partner WOD, learn party tricks, get abs. #freefriendfriday
WOD May 11, 2016 at 08:01PM
THURSDAY Skill Pick a skill, work with your coach for 20 minutes. Conditioning Conditioning Test 3 (Time) Bike 25/20 Calories Row 50/35 Calories Run 800 meters Row 50 /35 Calories Bike 25/20 Calories Supplement Abdominal Supplement 47 (No Measure) 5 Rounds: 20...