Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run/Bike/Row/Jump Rope
10 Lunges
10 Alternating DB Sumo Deadlifts
10 Air Squats
Strength
Metcon (No Measure)
3 SETS
30 Banded Bicep Curls
30 Banded Tricep Pull-downs
(No Measure)
Strength – HOME
Metcon (No Measure)
3 SETS
15/15 Single DB Bicep Curls
15/15 DB Tricep Kickbacks
(No Measure)
Workout
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2…
2 ROUNDS FOR TIME
50 Synchro Walking Lunges
25 Synchro Alt. DB Snatch (50/35)|(35/20)
25 Synchro Push-ups
25 Synchro DB Goblet Squat (50/35)|(35/20)
400m Run
*Partners work together in synchro to complete all of the reps. For the run, athletes run together.
-18:00 Hard Cap-
(Score is Time)
WORKOUT
INDIVIDUAL VARIATION
2 ROUNDS FOR TIME
50 Walking Lunges
30 Alt. DB Snatch (50/35)|(35/20)
30 Push-ups
30 DB Goblet Squat (50/35)|(35/20)
400m Run
(Score is Time)
Workout – HOME
Metcon (Time)
2 ROUNDS FOR TIME
50 Walking Lunges
30 Alt. DB Snatch
30 Push-ups
30 DB Goblet Squat
400m Run
(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.