Monday the 1st of August, 2011

Front Squat 3-3-3+ (70-80-90%) Rest as needed 2010 Florida Sectional WOD 2 For reps: 3 minutes box jump 24/20" Rest 1 minute 3 minutes pull ups Rest 1 minute 3 minutes thrusters 115/75 Challenge of the week: Standing Broad Jump for distance  

Sunday the 31st of July, 2011

Yoga at 9:30 WOD at 11am

Saturday the 30th of July, 2011

9am 305 workout only today. No Olympic lifting. No noon WOD. No kids class. 11am WOD for all 305 & a1a members at A1A.

Athlete Of The Month July, 2011

Friday the 29th of July, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your training max today Rest as needed 3 rounds for time: 400 meter run 15 burpees 3 rope climbs 15 minute time limit CrossFit Games Live streaming all weekend

Thursday the 28th of July, 2011

Weighted Pull Up 1-1-1-1-1-1-1 200 double unders for time 8 minute time limit

Wednesday the 27th of July, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your training max today Rest as needed 3 rounds for time of: 15 Ring Dips 15 Box Jumps, 30" 15 Push Ups CrossFit A1A on Thrillist

Tuesday the 26th of July, 2011

Swamp Monster WOD 2 “Grip Face” 3 rounds for time of: 21 Calorie Row 15 Kettlebell Swings 9 Chest to Bar Pull Ups 10 minute time limit RX 70/53 Int/Mas 53/35 Men chest/women chin Beg 35/26 chin NO BANDS Paleo Brownie Recipe: 8 oz dates, couple handfuls of raw almonds, 2 tbsp almond butter, ~4tbsp espresso, 2tbsp hershey's cocoa powder, 1 tbsp hershey's dark chocolate cocoa powder ... whirl around in food processor until it's all smashed up. Flatten between 2 sheets of parchment ...

Swamp Monster 2.0 results

Thanks again too all judges, competitors, volunteers, coaches and spectators that made this event such a success. Thanks to our sponsors The Primal Plan, Life as RX, Gaucho Ranch, Again Faster and lulu lemon! Swamp Monster 2.0 Scoring, Women Swamp Monster 2.0 Scoring, Men

Monday the 25th of July, 2011

Front Squat 5-5-5+ (65-75-85%) Add 10 pounds to your training max today Rest as needed 3 rounds for time of: Run 500 meters 100 walking lunges 20 minute time limit Challenge of the week: max reps pull ups