CrossFit

Thursday the 23th of October

Miami-Miami Beach-CrossFit-CrossFit A1A“Two Miles, One Bar”
Run 400 Meters
15 Thrusters 135/83
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Overhead Squats
Run 400 Meters
15 Double Over the Bar Burpees
Run 400 Meters
15 Double Over the Bar Burpees
Run 400 Meters
15 Overhead Squats
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Thrusters

CrossFit

Wednesday the 22nd of October

Miami-Miami Beach-CrossFit-CrossFit A1ADeadlift 1-1-1-1-1

Rest as needed

115 Pound Front Squat, 21 reps
115 Pound Push Press, 21 reps
100 Double Unders

115 Pound Front Squat, 15 reps
115 Pound Push Press, 15 reps
100 Double Unders

115 Pound Front Squat, 9 reps
115 Pound Push Press, 9 reps
100 Double Unders

CrossFit

Live Coaching Day 6


Announcements

Halloween Party at 305 this Saturday!
Wear a costume, have a ton of fun!

NEW!
Boxing classes start at A1A Monday the 27th.
10am Mon-Wed-Fri

Look out for more Yoga coming soon!

CrossFit 305 – Power Lifting

View Public Whiteboard

Weightlifting

CrossFit

Tuesday the 21st of October

Miami-Miami Beach-CrossFit-CrossFit A1APress 1-1-1-1-1
Max Effort Strict Pull Ups

Rest as needed

12 Minute AMRAP
10 Burpee Box Jumps
Run 200 Meters

CrossFit

Monday the 20th of October

Miami-Miami Beach-CrossFit-CrossFit A1ABack Squat 1-1-1-1-1

Rest as needed

Row 1,000 meters
50 Wall Ball Shots
30 Toes to Bar