11:11 – A Fitness Competition

11:11 – A Fitness Competition

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WOD 1 “Big Trouble in Little Haiti”


Run 800 Meters
Row 1,000 Meters
Run 800 Meters

Runs are subject to not be exact distance, and may include obstacles.

Team – 400/400 run-500/500 row-400/400 run


WOD 2 “Thrust or Bust”

21-15-9
Thruster
Over the Box Box Burpee

RX 75/53 Barbell, 24/20″
Masters 45/33, 24/20″
Scaled 20/15 Dumbbell, 24/20″

Full extension is not required on box jumps. Moth feet must make contact with the box. Box facing and lateral is allowed. Scaled & Masters may step up. RX must jump up, but may step down.

Team – Partner A completes the full workout, then Partner B completes the full workout.

WOD 2.5 RX Only!
“Jump for Your Right to Muscle Up”

Individual
In 5 minutes, perform:
100 Double Unders
Max Reps Bar Muscle Ups

Team
In 7 minutes, perform:
200 Double Unders
Max Reps Bar Muscle Ups


WOD 3 “The Twenty Ones”

21 toes to bar
21 wall balls
21 pull ups
21 lunge steps, in place
21 single arm hang power snatches
21 single arm push press/jerks
21 squats
21 burpee pull ups

“The 42’s”

With a team mate, breaking reps in anyway you desire:
“The Twenty Ones”
42 toes to bar
42 wall balls
42 pull ups
42 lunge steps, in place
42 single arm hang power snatches
42 single arm push press/jerks
42 squats
42 burpee pull ups

RX
20/14# ball, 11/10′ target
Chest to/chin over bar
40/25 DB
goblet lunge
goblet squats
8/7′ chest to/chin over bar burpee pull ups

Scaled & Masters
14/10# ball, 10/9′ target
Jumping Pull ups
25/15 DB
goblet lunge
goblet squats
8/7′ burpees, no pull ups

10 minute time limit. For every rep you don’t complete add 1 second to 10 minutes.

Why We Sell Ascent

Why We Sell Ascent

Whey is one of the most well researched supplements of all time. It’s proven to be one of the most bio-available, easily absorbed sources of protein. Ascent is made from GrassFed Whey, the highest available whey on the market. At both 305 & A1A we sell single-servings and 2 pound bags. This is one of the only protein we endorse, for good reason. It’s high quality, mixes easily and doesn’t have any artificial sweetener. Get yours today and see why we all use it.

Floor Core Vol. 2

Floor Core Vol. 2

To do any athletic endeavor you need core strength, both front and back. This routine focuses on abs, hips and lower back strength. Choose an option that fits your level. Rest as little as possible to get the work done.

Every body wants abs, but don’t nobody wanna get on the floor.

You’re not one of those people.

YOU get on the floor.

YOU get abs.

Do 3-5 Rounds of this. It’s good for you, we promise.

10-20 second V Hold

10-20 Russian Twists

10-20 Medicine Ball Sit Ups

10-20 V-Ups

How to Improve Your CrossFit Toes to Bar in 30 Seconds!

How to Improve Your CrossFit Toes to Bar in 30 Seconds!

Before you start any kipping exercise, you should have several strict reps of that exercise. If you’re not able to do strict Toes to Bar, work on increasing strength with strict knee raises, V-Ups, strict leg raises and other simple core exercises.

Simo Crushes His Goals With Personal Training!

What were your goals when you came into CrossFit A1A? 

My main goal was to make exercising a part of my daily routine. In addition, I wanted to learn how to workout. In the past I made a lot of excuses (no gym nearby, I need a training program, etc…) to avoid exercising, but now I feel like I have the confidence and the skills to make the most out of my workout anywhere. I wanted to Build strength and agility with an emphasis on injury prevention.

What are you going to accomplish next? 

Maintaining the good foundation that I have built regardless of day to day challenges I.e. work, travel, family, holidays etc..

How many times a week do you work out, and what does that do for your day? 

I work out 5 times a week, 2-3 times with Chad and the rest is cardio on the beach or a swim. Working out early in the am helps me set the day right and I become more productive. 

If you had to give someone who hasn’t done their first CrossFit work out yet, what would it be? 

It’s not as intimidating as you might think. It’s really about getting a great workout and pushing yourself in a supportive environment!