@progenex is back in stock at ALL of the @worlds_best_gyms @crossfit305 @stirling_road_crossfit @progenexflorida #Progenex #Gains #MoreMuscle #CookiesAndCream #Recovery #Amplitude #Creatine #Build #CrossFit #WorldsBestGyms

Happy Halloween!! Monday “Pullup Loredo”
6 Rounds For Time
24 Squats
24 Pullups
24 Walking Lunge Steps
400M Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HalloweenWOD #ExerciseBeforeIndulgingInCandy #PumpkinSnatch #LiveFastTrainHardDieOld #Loredo #Metcon #Ab #Supplement #FallIsStillBeachSeason #WOD #CrossFit #WheresTheBarbell #Fitness #SouthFloridaCrossFit #FollowBack

Sunday

10am Reloaded
11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FrontSquat #Clean #Flexibility #StrengthTraining #Gains #Biceps #CrossFit #WOD #Metcon #Weightlifting #GirlsWhoLift #Miami #SweatLife #InstaFit #Fitness #SouthFloridaCrossFit #FollowBack

Saturday

9am Reloaded. BeachWOD at A1A
10am CrossFit

Photo cred @garavsmurphy
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #StrengthTraining #Gains #Biceps #CrossFit #WOD #Metcon #Weightlifting #BeachWOD #MiamiBeachBootcamp #FollowBack

HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Metcon
CrossFit Games Open 15.3 Scaled
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
Muscle-ups (1)
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your indidividual level.

Metcon
CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #TrainHardLiveFastDieOld #WeBelieveInEachOther #GoUntilYoureOutOfBreath #FireBreather #NobodyCaresTrainHarder #Metcon #MuscleUps #WallballsSuck #DoubleUnders #Motivation #GetUpAndGetAfterIt #CrossFitTraining #CrossFit #AMRAP #WOD #FollowBack

HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Thursday

Weightlifting
Deadlift (10-10-10-10)
45-50-55-60%
Super Set with
Single Arm Dumbbell Side Bends (10-10-10-10)
stand up straight with a dumbbell in one hand bend down to the side with the dumbbell then stand up straight again. Count is per side, each set.

Metcon
4 rounds for time:
10 Toes to Bar
10 Hang Power Cleans 95/63
10 Calorie Row

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #FitCommunity #InstaFit #FitnessPhoto #SweatLife #Abs #Biceps #TrainHardLiveFastDieOld #WeBelieveInEachOther #NobodyCaresTrainHarder #Deadlift #Gains #StrengthTraining #Motivation #GetUpAndGetAfterIt #Metcon #CrossFitTraining #Concept2 #CrossFit #Row #WOD #FollowBack

Wednesday

Strict Press (10-10-10-10)
45-50-55-60%

Ring Dips (1-1-1-1)
Preform 1 set of half your max rep ring dips between press sets. Ex. your max effort set for ring dips is 8 you’ll do 4 dips each time.

CF-L1 Seminar WOD
3 Rounds For Time
15 Thrusters 95/63
12 Burpees

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #FitCommunity #InstaFit #FitnessPhoto #SweatLife #Abs #Biceps #TrainHardLiveFastDieOld #WeBelieveInEachOther #NobodyCaresTrainHarder #Press #StrengthTraining #Motivation #GetUpAndGetAfterIt #Metcon #CrossFitTraining #WallballsSuck #CrossFit #Seminar #WOD #BurpeesSuck #FollowBack

Tuesday

Skill Work
Muscle-ups (1-1-1)
Ring muscle up skill work

Double-Unders (1-1-1)
Double Under skill work

Metcon
20 Min EMOM
Min 1: 8 Pullups; RX＋ 15 Pullups
Min 2: 30 Double Unders; RX＋ 50 Double Unders
Min 3: 2 Rope Climbs; RX＋ 3 Rope Climbs
Min 4: Max Calorie Row
Min 5: Rest

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #FitCommunity #InstaFit #FitnessPhoto #SweatLife #Abs #Biceps #TrainHardLiveFastDieOld #WeBelieveInEachOther #TrainHarder #SkillTraining #Motivation #GetUpAndGetAfterIt #Metcon #CrossFitTraining #MuscleUps #MoreKettlebell #CrossFitKettlebell #EMOM #FollowBack

Monday

Weightlifting

Back Squat 10-10-10-10
45-50-55-60%

Strict Toes To Bar 10-10-10-10
Superset with Squat Sets
Scale 20 V-Ups

Metcon
10Min AMRAP
16 Alternating Dumbbell Snatch 50/30
16 Box Jumps
16 Medball Ground to Over the Shoulder 20/14
RX＋ 25 HSPU Buy In

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #FitCommunity #InstaFit #FitnessPhoto #SweatLife #Abs #Biceps #TrainHardLiveFastDieOld #WeBelieveInEachOther #TrainHarder #BackSquats #LegDay #StrengthTraining #MotivationMonday #GetUpAndGetAfterIt #AMRAP #Metcon #CrossFitTraining #Snatch #Jump #FollowBack

Hall-O-Ween WOD @CROSSFITA1A 5:30 & 6pm @CROSSFIT305 5:30pm @stirling_road_crossfit 5:30pm @crossfit262 5pm WEAR YOUR COSTUME, SCARE THE LOCALS. Kipping vampires? Rope climbing zombies? Supergirl doing a muscle up? Ken Bone sprinting down the street? WHAT WILL YOU BE?

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Community #CrossFit #Fitness #InstaFit #FitnessPhoto #CantStopFitness #SweatLife #Cardio #Metcon #Conditioning #Strength #Weightlifting #Reloaded #FollowBack

Saturday

9am Reloaded. BeachWOD at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Community #CrossFit #Fitness #InstaFit #FitnessPhoto #CantStopFitness #SweatLife #Cardio #Metcon #Conditioning #Strength #Weightlifting #Reloaded #BeachWOD #FollowBack

#wrestlingrestroom really starting to come together @crossfit305

Friday

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Metcon
For Time:
50 Calorie Assault Bike Sprint

Abdominal Supplement 17 (Time)
5 minutes of:
1 Strict Toes to bar
1 Around the World right
1 Around the World Left

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #CrossFit #CrossFitGames #CrossFitOpen #WOD #Kettlebell #Overhead #Squat #Pullup #Metcon #AssaultBike #Abs #WeBelieveInEachOther #FollowBack

November 4th will be a YUGE day for exercise. The best. #firstfriday #crossfit #crossfitgirls #crossfit305
#fitfam #friends #wod #partnerwod

Thursday

Weightlifting
Deadlift (12-12-12-12)
40-45-50-55%
Bent Over Row (12-12-12-12)
Superset with deadlift sets.
Should be light weight. Really engage
lower back and squeeze shoulder
blades

Metcon
12 min AMRAP
200 m shuttle run
50 m lunge
1 minute cumulative hollow rock
All distances are 25m down, 25m back (4 times for run, 1 time for lunge).
Rock front and back on hollow rocks.

Photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #Deadlift #StrengthTraining #Gains #SuperSet #Weightlifting #Metcon #Run #Lunge #AMRAP #GirlsWhoLift #Abs #Biceps #StrongIsSexy #Determination #Focused #Sweatlife #InstaFit #FitnessPhoto #FollowBack

Wednesday

Weightlifting
Strict Press (12-12-12-12)
40-45-50-55%

Turkish Get Up (6-6-6-6)
Superset with press sets. 3 Per Arm. Work up in weight.

Metcon
17 min AMRAP
50 wall balls 20/14lb 10/9ft
50 calorie row
50 double unders
50 box jumps 24/20

Photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Community #SouthFloridaCrossFit #InstaFit #FitnessPhoto #Row #Concept2 #Weightlifting #Metcon #WOD #AMRAP #WeightliftingWednesday #SweatLife #StrengthAndConditioning #BetterEveryday #GetUpAndGetAfterIt #SuperSet #Training #FollowBack

Tuesday

Skill Work:
Chest to bar pullups
Overhead Squat

Metcon
12-9-6-9-12
Power Cleans 135/93
25 Butterfly situps
1 Rope Climb after each round

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #abs #strong #fitness #swolecity #pushups #gains

Monday

Weightlifting
Back Squat 12-12-12-12
40-45-50-55%

Ring Dips. Preform between squat sets. Each set should be half of your max reps. Ex. If you can do 8 strict ring dips do 4 reps each superset.

Metcon
20-18-16
KBS and Push ups
14-12-10
Kettlebell snatch and burpees
8-6-4
KB SDHP and plate-weighted push ups
*Finish one couplet before moving to the next.
*RX Kettlebell 53/35
*RX Plates for weighted pushups 25/10. Plate rests on shoulder blades NOT lower back.
Scale – box push ups
Scale weight of KB

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #FitCommunity #InstaFit #FitnessPhoto #SweatLife #JackedAndTan #Snapback #Abs #Biceps #TrainHardLiveFastDieOld #WeBelieveInEachOther #TrainHarder #BackSquats #LegDay #StrengthTraining #MotivationMonday #GetUpAndGetAfterIt #Dips #Pushups #MoreKettlebell #CrossFitKettlebell #CrossFitTraining

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #MiamiCrossFit #CrossFit #FloridaCrossFit #CrushGames #Abs #Biceps #Kettlebell #SweatLife #DudesWhoLift #Metcon #Weightlifting #Reloaded #Clean #Jerk

Saturday

9am Reloaded. Beach @ A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Miami #MiamiBeach #FortLauderdale #Fitness #Community #SouthFloridaCrossFit #BeachWOD #CrossFit #UseYourFitness #Weightlifting #Metcon #Reloaded #Run #Jump #Swim #Sandbags #NoFilter #SweatLife #BeachWorkout #CrossFitAnywhere #FollowBack

Friday

CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

CrossFit Games Open 15.1A
6-Minutes to Establish:
1-RM Clean and Jerk

ATHLETES ARE ONLY GRANTED THE ABILITY TO MOVE UP IN WEIGHT AFTER DEMONSTRATING GOOD FORM ON PREVIOUS WEIGHT TO THE COACH.
Do not go above your means.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MiamiBeach #Miami #FortLauderdale #Fitness #SouthFloridaCrossFit #FitnessCommunity #InstaFit #FitnessPhoto #GirlsWhoLift #CrossFit #CrossFitGames #TheOpen #Clean #Jerk #OlympicWeightlifting #Metcon #SweatLife #TrainHarder #NoExcuses #FollowBack

Thursday

Weightlifting
Deadlift (12-12-12-12)
35-40-45-50%

Metcon
16 min EMOM
Minute 1:15 wall balls 20/14lb 10/9ft
Minute 2: 20 box jumps or step ups 24/20inch
Minute 3 : 45 sec sprint for calories on the @assaultairbike
Minute 4: Rest
Score is total calories.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #CrossFit #CrossFitCommunity #SouthFloridaCrossFit #BoxJump #WallballsSuck #AssaultBike #Deadlift #StrengthTraining #Gains #Abs #Biceps #StrengthAndConditioning #SweatLife #BeastMode #DudesWhoLift #Weightlifting #FollowBack

WEDNESDAY
Weightlifting
Strict Press 12-12-12-12
35-40-45-50%
Sit ups 20-20-20
Between Press Sets

Metcon
8 Rounds For Time:
200 m Run
12 Goblet Lunges 53/35 (6 per leg)
1 Rope Climb

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #CrossFit #Metcon #MuscleUp #Biceps #Abs #Run #Jump #Climb #ConstantlyVaried #SweatLife #DudesWhoLift #WeightliftingWednesday