CrossFit

Monday the 14th of July, 2014

Back Squat 5-5-5-5-5+ (add 10# to training max)
Front Squat 10-10-10 (55%)

Rest as needed

Three rounds for time of:
Run 300 Meters
12 Overhead Squats 115/83
9 Toes To Bar
6 Over the Bar Burpees
14 minute time limit

Skill of the week: Double Unders
Challenge of the week: Max reps Unbroken Double Unders.
HIGHEST SCORE WITH VIDEO PROOF WINS $50 in store credit. 
Post video links to comments. 

CrossFit

Sunday the 13th of July, 2014

9:30am Yoga with Amber
10:30 Oly with Coach McKay
11:30 CrossFit WOD with Coach McKay

CrossFit

Saturday the 12th of July, 2014

9:00am Unloaded Workout
10:00am  Olympic lifting and WOD with #Coachpanos
11am #TheGRIND … Do you have what it takes?

CrossFit

Friday the 11th of July, 2014

CrossFit-305-A1A-Miami-MiamiBeach-jump7 Rounds for total time of:
10 Chest to Bar Pull Ups
Run 200 Meters
10 Burpees
Rest 1 minute

Alternating Tabata: Sit Ups & Russian Twists 20/14

Today is #FreeFriendFriday
Bring Any Friend to Any Class ALL DAY!!!

CrossFit

Thursday the 10th of July, 2014

CrossFit-a1a-305-miami-miamibeach-Lsit10 rounds of:
Row 150 meters
Rest the balance of 3 minutes
Note fastest and slowest times

200 Butterfly sit ups for time
10 minute time limit

CrossFit

Wednesday the 9th of July, 2014

crossfit-305-miami-rope climb5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps

Post time to comments.

CrossFit

Tuesday the 8th of July, 2014


gunsComplete as many rounds as possible in 15 minutes of:

15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters

Post rounds completed to comments.

Supplement: 30 Barbell Roll Outs/200 Russian Twists/30 Barbell Roll Outs

Join the Nutrition Challenge Group HERE
This Friday is #FreeFriendFriday! Bring ANYONE to ANY CLASS all day!
This Saturday at 11am #TheGRIND Do you have what it takes?

CrossFit

Monday the 7th of July, 2014

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

SCORES

Join the Nutrition Challenge Group HERE
This Friday is #FreeFriendFriday! Bring ANYONE to ANY CLASS all day!
This Saturday at 11am #TheGRIND Do you have what it takes?

 

CrossFit

Sunday the 6th of July, 2014

imageNo Classes at 305 today!

Head to A1A for:

the Summer Nutrition Challenge! Weigh in this Sunday 10am-1pm @ A1A

And celebrate!
Join us for the A1A 3 Year Anniversary. 11am WOD, 12pm BBQ

CrossFit

Saturday the 5th of July, 2014

9:00am Unloaded Workout
10:00am  Olympic lifting and WOD with #Coachpanos