Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Row, Bike or Run
8 Squat Therapy (or slow Air Squats)
8 Tuck-Ups
8 Scap Push-Ups
:10 Bottom of the Ring Row Hold (or :20 plank)
:10 Top of the Ring Row Hold (or :20 hollow position)
Into …
1 ROUND
:45 Row, Bike or Run
10 Air Squats
10 Hollow Rocks
10 Knee Push-Ups
5/5 Single Arm Ring Row or 10 Bent Over Rows
Workout
“BASELINE” (Time)
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
(Score is Time)
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.