WOD November 30, 2016 at 09:03AM

Former special forces soldier & individual CrossFit Games Regionals competitor Chad McKay introduces a small group to CrossFit. We use a slow, systematic approach to our program. It takes weeks of movement therapy before these people will be ready to join our small group classes. We address fitness as a lifelong journey, not a quick fix. There is no secret. Consistency, compliance, great coaching and individual attention build better people. #crossfit #crossfit305 @crossfit262 @crossfita1a @stirling_road_crossfit @crossfit305

WOD November 29, 2016 at 08:01PM

Wednesday “Goodbye Legs, It Was Nice Knowing You”5 rounds for time of:
10 Goblet Step Ups 53/35
20 yard shuttle sprint
10 Lunge Steps 53/35
20 yard shuttle sprint
10 Goblet Squats 53/35
20 yard shuttle sprint
Rest 1 minute

Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.
RX＋ = 70/53

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #EmbraceTheSuck #Press #Overhead #Pistols #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

Farewell My Legs

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Around the World Lunge Warmup (No Measure)

3 rounds of:

20 high knees

20 butt kickers

20 jumping jacks

20 front/back shuffle

Rest 30 seconds

Complete 3 cycles, then reverse directions:

Step forward Lunge R

Step forward Lunge L

Step back Lunge R

Step back Lunge L

Side Lunge R

Side Lunge L

Farewell thine legs (Time)

Row 50 Calories, then:

5 Rounds of:

50 Single Unders

10 Step forward lunges (5 per leg)

10 Box Step Ups 20″ (5 per leg)

10 Step back lunges (5 per leg)

10 Lateral Box Step Ups 20″ (5 per side)

50 single unders

Rest 30 seconds

Rx = Holding a 40/25# dumbbell for all lunges and step ups

Rx+ = Double unders, finish with 50 bike calories

Abdominal Supplement 23 (No Measure)

3 Rounds for quality:

30 Alternating Leg V-Ups

30 Alternating Plank Leg Raises

30 Bicycle Sit Ups

Wednesday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Goodbye Legs, It Was Nice Knowing You (Time)

5 rounds for time of:

10 Goblet Step Ups 53/35

20 yard shuttle sprint

10 Lunge Steps 53/35

20 yard shuttle sprint

10 Goblet Squats 53/35

20 yard shuttle sprint

Rest 1 minute

Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.

RX+ = 70/53

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

https://www.youtube.com/watch?v=NO0uFeeWxJ0

Weighted V-Up

https://www.youtube.com/watch?v=6yYagCoInrA

Suicide Planks

https://www.youtube.com/watch?v=c1x7Q-DXRM4

WOD November 28, 2016 at 08:01PM

Two for Tuesday

EMOM 13
20 Minutes:
Minute 1: 2 Snatches
Minute 2: 40 Double Unders
Minute 3: 2 Power Clean ＋ 1 Split Jerk
Minute 4: Max over the bar Burpees to 30 seconds

Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts ＋ complete all double unders in that round before each minute is up. Score is heaviest snatch ＋ heaviest clean & jerk complex ＋ burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GuysWhoLift #EmbraceTheSuck #Snatch #Overhead #PowerClean #DoubleUnders #EMOM #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

TwooooozDAYYYYY

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Weighted Pull-ups (3-3-3-3)

Add weight to your strict pull up as able. If you don’t have a strict pull up, do 3 VERY HARD negatives. Use rings if you are unable to do a negative.

Abtelen (Time)

5 Rounds of:

Run 200 meters

21 sit ups

8 toes to bar

Tabata Row (Distance)

8 intervals of 20 seconds on, 10 seconds off on the Concept 2 Rower. Set the rower to Intervals:Time. Score is total meters.
Coaches note:

Go over proper technique, including starting and difference stroke rates.

Two for Tuesday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

https://www.youtube.com/watch?v=67oV26VJUzo

Spend time on the Power Clean & Split Jerk today as well. Do all of this with PVC, before any weight is applied. You are not in a hurry. Practice and master with no weight before adding light weight. Only go heavy if form is perfect. LISTEN TO YOUR COACH!

EMOM 13 (AMRAP – Reps)

20 Minutes:

Minute 1: 2 Snatch

Minute 2: 40 Double Unders

Minute 3: 2 Power Clean + 1 Split Jerk

Minute 4: Max over the bar Burpees to 30 seconds

Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts + complete all double unders in that round before each minute is up. Score is heaviest snatch + heaviest clean & jerk complex + burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.
Cardio alternate:

Minute 1: Bike Calories

Minute 3: Row Calories

Abdominal Supplement 61 (No Measure)

200 Russian Twists AHAP

200 Flutter Kicks

100 side plank hip bridges per side

Partition reps as needed.

WOD November 27, 2016 at 08:01PM

Monday

Back Squat (5-5-5-5)
55-65-75-85%

TRAMRAP 3
AMRAP 6 of:
6 Step Down Box Jumps 24/20
6 Kettlebell Swings 53/35

Rest 4 minutes

AMRAP 6 of:
6 Burpee Box Jump Overs
6 Kettlebell Snatches, Per Arm

Rest 4 Minutes

AMRAP 6 of:
Bar Touch Burpees
Scale KB snatch to dumbbell snatch. Pick a weight you can keep moving with. Goal on burpees is to not rest. Set a sustainable pace. Coach will call out time every 15 seconds.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #DudesWhoLift #EmbraceTheSuck #Press #Overhead #Deadlift #Squat #Bench #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

Monday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Metcon

Metcon (Time)

5 Rounds for time:

40 Kettlebell Swings 35/26

30 Air Squats

20 Deadlifts 35/26 Kettlebell

10 Burpees

Metcon (No Measure)

5 rounds:

90 Second Push up plank

30 second rest

Monday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Back Squat (5-5-5-5)

55-65-75-85%

TRAMRAP 3 (AMRAP – Reps)

AMRAP 6 of:

6 Step Down Box Jumps 24/20

6 Kettlebell Swings 53/35

Rest 4 minutes

AMRAP 6 of:

6 Burpee Box Jump Overs

6 Kettlebell Snatches, Per Arm

Rest 4 Minutes

AMRAP 6 of:

Bar Touch Burpees
Scale KB snatch to dumbbell snatch. Pick a weight you can keep moving with. Goal on burpees is to not rest. Set a sustainable pace. Coach will call out time every 15 seconds.

Abdominal Supplement 60 (No Measure)

3-5 rounds of:

20 Second V Hold

10 V Ups

20 Sit ups

20 Side touch crunches, alternating

WOD November 26, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #EmbraceTheSuck #Press #Overhead #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

Sunday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
For Reloaded use 35#/20# dumbells for push press, and a 70/53# kb for SDHP.

Sunday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Clean and Jerk (2-2-2-2-2-2-2)

Metcon

Metcon (Time)

10 Rounds for Time:

10 Deadlifts 135/93

10 Push-ups

WOD November 25, 2016 at 08:01PM

Saturday

9am Reloaded. Beach @A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #EmbraceTheSuck #Press #Overhead #Pistols #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

Saturday Totalday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

#WBG Cyber Sale.

WE ONLY DO THIS ONCE A YEAR!!!

http://tinyurl.com/WBGcyber17

1 year of training for the price of 11 months, plus two Private Coaching sessions.

All classes included, no limitations!

Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit 262 – CrossFit

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Olympic Lifting Total (Total Weight)

Saturday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

#WBG Cyber Sale.

WE ONLY DO THIS ONCE A YEAR!!!

http://tinyurl.com/WBGcyber17

1 year of training for the price of 11 months, plus two Private Coaching sessions.

All classes included, no limitations!

Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

Metcon (Time)

6 Rounds for Time:

500m row

30 Anchored Situps

15 Wallballs 20/14

Saturday

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

#WBG Cyber Sale.

WE ONLY DO THIS ONCE A YEAR!!!

http://tinyurl.com/WBGcyber17

1 year of training for the price of 11 months, plus two Private Coaching sessions.

All classes included, no limitations!

Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Snatch (2-2-2-2-2-2-2)

Front Squat (3-3-3)

Metcon

Metcon (Time)

3 Rounds for Time:

30 Double Unders

15 Power Snatch 75/53

WOD November 24, 2016 at 08:01PM

Post-Food Coma Friday Schedule:
305/A1A/SRCF – 9:00am Reloaded & 10:00am CrossFit
262 – 9:00am to 11:00am Open Gym “Sweating Gravy”

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Biceps #PostThanksgiving #WOD #ThanksForWOD #SweatingPotatoes #AllTheGravy #FoodComaCarbs #FollowBack

Sweating Gravy

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Coaches Choice (No Measure)

Your Coach has something up his sleeve…show up & find out what’s planned!

Metcon

Metcon (Time)

“Interval Eva”

4 Rounds with 3 Minutes rest between rounds:

800m Run

30 Kettlebell Swings 70/53

30 Pull-Ups

Sweating Gravy

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Coaches Choice (No Measure)

Your Coach has something up his sleeve…show up & find out what’s planned!

Metcon

Metcon (Time)

“Interval Eva”

4 Rounds with 3 Minutes rest between rounds:

800m Run

30 Kettlebell Swings 70/53

30 Pull-Ups

WOD November 23, 2016 at 08:01PM

Thrursday

Thanksgiving Mega WOD at all locations!! @ 9:00am

We’re thankful for YOU.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Thanksgiving #WOD #ThanksForWOD #TurkeyOnCrossFit #AllTheGravy #PassThePotatos #PotatoMountain #FollowBack

The Gobble Wobble

Announcements

“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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The Gobble Wobble (Time)

With a partner, 40 minute AMRAP of alternating rounds:

15 Squats

10 Pushups

5 Burpees

Row or Run 200 meters

RX+ 3/2 Bar Muscle Ups in place of burpees

1000 ABS!!! (Time)

1000 ABS!!!

10 alternating rounds of:

50 russian twists, no weight

25 sit ups

25 bicycle crunches, 2 count