WOD December 30, 2016 at 08:01PM

Saturday

9am Reloaded. Beach at A1A

10am CrossFit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Saturday Barbell Surprise

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit 262 – CrossFit

View Public Whiteboard

Metcon (Time)

21-15-9

Deadlifts (95/63)

Hang Power Cleans

Thrusters

Beach Wod

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A – RELOADED

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

Runnin, jumping, swinging, broad jump burpees and a swim that’ll put some hair on your chest!

Saturday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

View Public Whiteboard

Metcon

Metcon (Time)

5 Rounds for Time:

20 KBS 70/53 Russian

20 Squat thrusts

200m run

20 Pull-ups

20 Push-Ups

Saturday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

View Public Whiteboard

Metcon

Weightlifting

Thruster (2-2-2-2-2-2-2-2)

Work up to a heavy thruster

Metcon (4 Rounds for reps)

4 Rounds of 3 minutes work, 2 minutes rest:

5 Muscle ups

10 Thrusters 115/83

AMRAP Double Unders to 3 min