Friday

Announcements

👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

:30 Bike

5 Slam Ball Deadlift

10 Slam Ball G2O

10 Slam Ball Lunges

10 Jumping Squats

Strength

Metcon (Weight)

EVERY 1:30 FOR 6 ROUNDS

3 Deadlift

+

2 Hang Power Clean

+

1 High Hang Power Clean

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – 15/12 Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is weight)

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.

GET ABS!

You have Successfully Subscribed!