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
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
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.