Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit 262 – CrossFit
Warm-up (No Measure)
3 rounds of:
7 calorie bike
7 ring rows
7 super mans
7 hollow bodies
7 good mornings
Bar Muscle-ups (Work on bar muscle up progressions. )
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Metcon (AMRAP – Rounds)
AMRAP 7
10 Power Snatch
5 Chest to Bar Pull Ups
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.