Announcements
PLEASE!
Sign in for classes – if there is no space in class, please sign in for another class. We are doing our best to meet your needs and keep everyone safe so we can all continue to enjoy training. Thank you!
—
Please do not spray barbells or rower computers with bleach, spray the paper towel then wipe the bar/computer. We are trying to prevent excess rust and wear and tear. Thanks!
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat – 9am
https://zoom.us/j/679368832
—
Dec 24th – morning classes, no evening
Dec 25th – CLOSED
Dec 26th – Normal Schedule resumes
Dec 31st – morning classes, no evening
Jan 1st – CLOSED
Jan 2nd – Normal Schedule resumes
—
Kids classes every Monday at 4pm with Coach Keenan!
Please fill out this waiver for each child:
bit.ly/305waiver
Cost is $89 per child for 4 classes
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305, A1A – Endurance Programming
View Public Whiteboard
Metcon (Time)
Jog 200m between each effort:
1×1 mile
2x800m
4x400m
8x200m
pace is goal 5 mile pace -20 seconds/ mile. so if your goal 5 mile pace is an 8:00 mile(2:00 400m) your goal pace for this would be 7:40 mile or 1:55 400m.
Announcements
PLEASE!
Sign in for classes – if there is no space in class, please sign in for another class. We are doing our best to meet your needs and keep everyone safe so we can all continue to enjoy training. Thank you!
—
Please do not spray barbells or rower computers with bleach, spray the paper towel then wipe the bar/computer. We are trying to prevent excess rust and wear and tear. Thanks!
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat – 9am
https://zoom.us/j/679368832
—
Dec 24th – morning classes, no evening
Dec 25th – CLOSED
Dec 26th – Normal Schedule resumes
Dec 31st – morning classes, no evening
Jan 1st – CLOSED
Jan 2nd – Normal Schedule resumes
—
Kids classes every Monday at 4pm with Coach Keenan!
Please fill out this waiver for each child:
bit.ly/305waiver
Cost is $89 per child for 4 classes
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (6 Rounds for time)
a.) speedwork
4x100m sprint- walk back to the start
b.) 6x400m run at goal 5k pace -2seconds, jog 400m between efforts
Announcements
PLEASE!
Sign in for classes – if there is no space in class, please sign in for another class. We are doing our best to meet your needs and keep everyone safe so we can all continue to enjoy training. Thank you!
—
Please do not spray barbells or rower computers with bleach, spray the paper towel then wipe the bar/computer. We are trying to prevent excess rust and wear and tear. Thanks!
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat – 9am
https://zoom.us/j/679368832
—
Dec 24th – morning classes, no evening
Dec 25th – CLOSED
Dec 26th – Normal Schedule resumes
Dec 31st – morning classes, no evening
Jan 1st – CLOSED
Jan 2nd – Normal Schedule resumes
—
Kids classes every Monday at 4pm with Coach Keenan!
Please fill out this waiver for each child:
bit.ly/305waiver
Cost is $89 per child for 4 classes
—
305, A1A – Endurance Programming
View Public Whiteboard
5k Run (Time)
Max Effort 5k Run
Announcements
Schedule for Thanksgiving week Mon Nov 23-Sun Nov 29th
Mon-Wed REGULAR SCHEDULE
Thursday-Sunday 9&10 AM BOTH LOCATIONS
Zoom 9:30 Thursday & Friday
No Zoom Saturday & Sunday
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (Distance)
25 minute run
use your original tempo – 10 seconds.
Announcements
Schedule for Thanksgiving week Mon Nov 23-Sun Nov 29th
Mon-Wed REGULAR SCHEDULE
Thursday-Sunday 9&10 AM BOTH LOCATIONS
NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (No Measure)
60 minutes steady state- goal within 10% of the watts from last weeks 4 minute sprint intervals.
Announcements
5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773
NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (Distance)
30 minute run
use your original tempo pace
Announcements
5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773
NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (No Measure)
on Concept 2 or other bike:
10 min warm up
6 efforts
4 min sprint
2 min easy recovery
10 min cool down
Announcements
5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773
NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (Distance)
20 min tempo run- take 10 seconds off of last weeks pace
Announcements
NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (No Measure)
50 min steady bike on concept 2 or other bike
goal: stay within 10% of your watts from last weeks sprints. (if you did the 8 min interal at 220 watts, your goal would be to stay above 198 watts for the full 50 minutes).
Announcements
NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (Distance)
1 mile warm up run
rest 5 min
20 min at tempo
(pick a goal mile pace that is about 80% of your max effort mile, for example: if you run an 8 minute mile, 20% of that time is 96 seconds, so 8 minutes + 1:36= 9:36 mile pace for the 20 min)
Announcements
NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (No Measure)
On Concept 2 or other bike:
10 min easy
8 min hard
2 min easy
10 min cool down
try and pay attention to watts during the hard intervals, keeping them above a certain number every effort, and remember that number.
Announcements
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305
M-F – 6am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:30am, 9am, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
305, A1A – 305 & A1A WOD
View Public Whiteboard
Freedom 2020 (Time)
Box Version:
7 Rounds for speed
7 Clean & Jerks
4 Burpees
17 Squats
76 Double Unders
Rest 1 minute
Home Version:
7 Rounds for speed
7 Push Ups
4 Burpees
17 Squats
76 Double Unders or run 200 meters or single unders or mountain climbers
Rest 1 minute
()
Announcements
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305
M-F – 6am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:30am, 9am, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
305, A1A – 305 & A1A WOD
View Public Whiteboard
()
Monday (AMRAP – Rounds)
3 Hour Old School Hip Hop Video Mix!
https://vimeo.com/355607580
Hip Hop & a lil JT to close it out
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
2 rounds
30 second tension plank
30 double unders or high knees
20 toy soldiers
15 air squats
15 push ups (first set on knees for warm up)
—
Front Squat (10-10-10-10-10)
Alternating EMOM
Min 1: Front Squat
Min 2: Strict Pull Up or Bent Over Row
—
Reverse Dragon Ball Zed
8 minute AMRAP
10 Front Rack -or – Goblet Lunges
5 Hang Power Cleans -or- Russian Swings
—
VAT 1
3 rounds, no rest
30 seconds flutter kicks
30 seconds bicycle crunches
30 seconds flutter kicks
30 seconds v-ups
GET DOWN ON THE FLOOR AND GET THOSE ABS!
—
I’m Totally Doing Mobility 2.0 (No Measure)
1 min cobra
1 min pigeon/side
1 min lizard 🦎 stretch /side
https://youtu.be/yqLXYv3b8y8
DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅
()
Check back here for updates on our limited schedule as we get things up and running again.
Friday Sep 15
305 / A1A / 848
9 AM
11AM
6 PM
Saturday Sep 16
305 CLOSED
A1A & 848
9 AM
Sunday Sep 17
A1A & 848 CLOSED
305
9 AM
NORMAL SCHEDULE RESUMES MONDAY SEP 18
Prior to joining CrossFit, Tuyet’s demanding life left her feeling like there was no time to eat healthy, workout, or do any self-care. Tuyet joined CrossFit 305 through our 6 Week Challenge, one of our intensive programs that incorporates fitness, nutrition, and accountability.
Through hard work she found great success, losing 18 pounds but more importantly discovering hidden strengths and capabilities that have carried over to every area in her life.
You don’t have to choose between being healthy or meeting life’s demands. It’s possibly to have a successful, healthy, balanced life!
Ready to get started? Schedule a free 30 minute 1-on-1 session with one of our coaches.
Tuyet’s thoughts on our coaching…
What was your overall experience like with the 6 Week Challenge?
What comes to mind when I think about my overall experience with the 6 Week Challenge is the word EMPOWERING. I was really anxious about the challenge but knew it was time make some changes.
I struggled through the first workout of the day and left feeling utterly defeated. My accountability coach checked in with me the very next morning to see how things went and how I was feeling. That initial conversation helped spark a fire in me.
With the coaches’ constant emotional support and encouragement, I kept coming back and fought like crazy to get through every workout. I must say, the ways in which the coaches gave me support and encouragement was very motivating and enlightening.
The coaches were there for me but did not coddle me. Rather, they provided me with the space, opportunity, and responsibility to do the work. In other words, I get out what I put in and no one can do the work for me.
The challenge allowed me to discover and utilize hidden inner strength and capabilities that I never knew existed. This discovery has had a rippling effect through every aspect of my life, as this self-awareness increased my confidence and that, in turn, has given me the belief that I am ready and capable of taking on any challenge that comes my way. This difference truly made a difference and has opened up many more avenues of possibilities.
The challenge allowed me to discover and utilize hidden inner strength and capabilities that I never knew existed.
What was your eating and fitness like prior to starting the challenge?
Prior to the 6 Week Challenge, I lived a very demanding, stressful, exhausting, and unbalanced lifestyle. As a mother, wife, practicing family therapist, and full-time PhD student, I had very little to no time for self-care, so I frequently ate meals that were convenient, which usually means unhealthy.
I did not exercise regularly since I often felt mentally and physically drained when I did have downtime. This rut resulted in me gaining excessive weight and feeling anxious, frustrated, and unhappy. I knew I needed to eat healthier and take better care of myself but I simply did not know how to get out of the rut I was in and perhaps I thought it would have been easier to just stay there.
What healthy habits have you gained from completing the challenge?
The 6 Week Challenge taught me to make better choices overall yet to be bold enough to take risks. The challenge required me to meal prep weekly and to stick to a specific nutrition plan. Through that, I learned how to strategically plan my grocery list, prepare tasteful meals, be consistent with workouts, and remain focused on reaching my personal goal. The weekly repetition allowed me to easily transition into living an overall healthier, happier, and more balanced lifestyle.
I’ve noticed that I am more intentional with what I put into my body and how I treat it (learning and listening to my body); I reach more for the healthier foods and/or say no to foods I know would upset my stomach or make me sluggish. Before the challenge, I would have been too scared, embarrassed, or self-conscious to even try something challenging because of self-doubt. In time, I’ve also noticed myself taking more chances outside and inside the gym.
I have done many things that I have never done or dared to do before and without much hesitation because the inner voice that used to tell me I couldn’t do something has subsided drastically. With continued attempts and practice, I’ve overcome many mental roadblocks and gained mental, emotional, and physical strength and stamina. My busy schedule remains the same but taking better care of myself has helped me to juggle everything while feeling happier and more fulfilled. For that, I will forever be grateful.
What’s your proudest accomplishment or something you were surprised you were able to do?
This is a great question. I truly feel like I’ve accomplished so many things so far.
As I reflect on my journey and add up all the individual things I have been able to achieve, I see the bigger picture and that is a better version on myself, which was the motivating goal that pushed me to sign-up for the challenge in the first place. I have grown into a person I feel proud of and this has given me a boost in self-confidence to show myself to the world. I feel much stronger and braver.
Something that actually surprised me was a workout of the day that consisted of handstands. For those that had never done one before, it was scaled where we could bring ourselves to a handstand with our feet leaning against the wall. I was terrified to attempt it since all I could think of was my arms buckling resulting in me falling and busting my face. Everyone, one by one, attempted it. Some succeeded on the first try and others succeeded after a few attempts. Then the moment of truth came; it was my turn. The coach leading the class signaled me to go. I let out a big squeal and went for it. I nailed it on the first try and held myself up for the entire time –20 seconds! We did it four more times and I went up on every try. This may be small for others but that was a very proud and invigorating experience for me. Next, I take on the rope climb and my first pull-up.
Did you know using a muffin tin is a great way to portion control your food? Cooking in a muffin tin will give you about a 3 ounce portion.
Learn more about our nutrition coaching, where we use simple tools and recipes likes this for healthy success.
Egg Muffins
Ingredients
- 10 eggs
- 1 cup diced broccoli
- 1⁄2 cup diced onions
- 1 cup diced mushrooms
- 1⁄2 cup diced bell peppers
- 1 handful of spinach
- salt and pepper to taste
- Optional: 3⁄4 pound ham sliced
Directions
1. Preheat oven to 350 degrees
2. Dice up all vegetables
3. In a large mixing bowl, whisk eggs then add in all the diced vegetables
4. Pour mixture in greased muffin pan (should fill about 8-10 muffins)
5. Bake for 18-20 minutes or until toothpick inserted in the middle comes out clean
Serving size is 1 muffins, makes 8-10
Nutrition Information:
1 serving no ham: 80 calories, 6 grams protein, 3 grams carbs, 4 grams fat
1 serving with ham: 94 calories, 9 grams of protein, 2.4 grams of carbs, 1.8 grams of fat
A crockpot is great tool to use to help you eat healthy and stay on track if you’re short on time. Let the crockpot do the work for you while you are at work! Here is a great recipe for pulled chicken to try!
Learn more about our nutrition coaching, where we use simple tools and recipes likes this for healthy success.
Pulled Chicken (Crockpot Recipe)
Ingredients:
- 2 sliced onions
- 1 jar roasted red peppers
- 1 can hot rotel
- 4 organic chicken breasts (trim the fat)
- 1 packet low sodium taco seasoning (spread over chicken)
- ½ jar fresh salsa
Directions:
- Place ingredients into crockpot, in that order (ie: sliced onions first, then jar of roasted peppers and so on)
- Cook on high for 6-8 hours
- Shred chicken with a fork
- Serve
Enjoy!
Nutrition Information: 1 serving: 160 calories, 22 grams protein, 4 grams carbs, 5 grams fat
Rosie has only been a member with CrossFit 262 for a few months but has quickly turned into one of our most dedicated athletes. Rosie had an amazing transformation through the 4 weeks of the nutrition challenge, and as everyone at 262 knows, she’s been absolutely crushing the workouts every single day.
She can always be found working on weaknesses before and after class. Rosie put just as much effort into the nutrition challenge as she does in the gym by prepping all of her meals and not going out to eat for the whole month.
Recently Rosie completed a 10K race and for the first time placed first in her age group and PR’d her 10K time.
Congrats to Rosie for putting in the work and finding awesome results. We are extremely thankful to have her as part of the WBG community!
Interested in our nutrition coaching programs? Get your free nutrition guide below and check out our coaching options here.
Rosie’s thoughts on our nutrition coaching…
I participated in this challenge after losing 15 pounds, so it was like the icing on the cake. My body got tighter and my muscles more defined. I compared my body to previous pictures the first week and that is what kept me motivated. I love the recipes. I keep making many like them and I keep lowering my body fat. Thanks to the coaches for the support and making this 28 days challenge easier!
Tracy was a participant in our 4 week challenge at CrossFit 262 that absolutely crushed her goals and saw amazing results. Tracy not only completed the challenge strictly down to the very last detail, but also embodied the spirit of the challenge as well.
The challenge includes a checklist of healthy habits to do for the day – drink a certain amount of water, sleep more than 6 hours, stick to the meal plan for all meals, etc. Tracy went above and beyond by adding her own columns with goals to hit for the day, including things like, “go out of comfort zone once a day,” “reach out to old friends,” “help a stranger.”
This is what the challenge is all about. Making a healthy lifestyle change not just physically, but also mentally.
Big congrats to Tracy for being our Nutrition Challenge Winner at CrossFit 262!
Interested in our nutrition coaching programs? Get your free nutrition guide below and check out our coaching options here.
Tracy’s thoughts on our nutrition coaching…
Diets are a dime a dozen and this nutrition challenge shouldn’t be confused with a diet / weight-loss program.
It taught me – and will teach you – more than just being mindful about food. It teaches how our little choices all add up to make us into either better – or worse- versions of ourselves.
This challenge provides a detailed, science-based plan – and when you totally commit, it will help you become that better version of who you already are. And like anything else worthwhile, it requires hard work. No shortcuts.
I approached the challenge by committing to do everything required, so long as it was under my control. Each component of the challenge (almost all of which initially seemed impossible to do) turned out to be not-so-difficult, when done on a day-to-day basis.
In one month, I achieved what I thought was unfeasible for someone my age. Although it resulted in lots of cool stuff (3″ off my waist, 15 lb. weight loss, first pull-ups, double-unders, faster run times…), it was the application of habits that improved the quality of my life I’m most grateful for. So many thanks to the team of trainers at CF 262/305/A1A/848 who provided the guidance and support.
This program is no joke, y’all: 28 days (their science + your hard work) = yourself, transformed.
– Tracy
Gala was a participant in our 4 week challenge at CrossFit A1A who kickstarted her path to a healthy lifestyle. She dropped 6 pounds, reshaped her body, and was able to keep the healthy living going even while traveling.
Great work, Gala!
Interested in our nutrition coaching programs? Get your free nutrition guide below and check out our coaching options here.
Gala’s thoughts on our nutrition coaching…
The 28-Day Nutrition Challenge is what I needed to jump-start my healthy lifestyle. It helped me practice new eating, exercising, and stress-managing habits as they became part of my routine. The coaches and Facebook group community were key to my success because they kept me accountable, especially while traveling. Following the completion of the challenge, I’ve continued to eat well- except now it’s a lot easier than it was on Day 1!
My favorite thing about CrossFit is how holistic it is. As one of our coaches says, “we owe it to ourselves to eat right.”
– Gala
Kaya, age 5, works on her chin ups. She’s got three of ’em. GIRL POWER!
“Helen”
Run 400 meters
21 kettlebell/dumbbell swings
12 pull ups
Our website was flagged by blogger’s automated bots as a spam blog. Obviously we are not spam, but perhaps the repeated use of numbers and strange words such as ‘squat’, ‘run’, ‘pull up’ and ‘AMRAP’ confused the machines. We are working on repairing the problem, but as it is Sunday, blogger may be working on it until Monday.
Until then, classes remain the same.
Thanks.
“Helen”
3 rounds for time:
Run 400 meters
21 kettlebell swings, 1.5pood
12 pull ups
Jason (JC) Chiccola
Earline Feugill
****Homework assignment WOD*****
If you have designed a WOD for us to try out in class please bring it in and we will be taking a vote. Running class is on at 11am Oly class is on at 12noon
