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 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 SLOW Arm Haulers
8 Bootstrappers
6 Push-Up to Pike
4/4 Single Arm Suitcase Deadlift
Into …
2 ROUNDS (refer to teaching section)
10 Cal. Row
5 DBL DB or KB Deadlifts
:30/:30 Single Arm Overhead Hold*
*In the second round, perform a :30 Double DB or KB Overhead Hold
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/20 Cal. Row
15 DBL DB or KB Suitcase Deadlifts
1:00 DBL DB or KB Overhead Hold
-18:00 Had Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
5 ROUNDS FOR TIME
400m Backpack Run
20 Backpack Sumo DL
1:00 Backpack Overhead Hold
(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.