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)
:20 ON / :10 OFF x 9 SETS
MVMNT 1 – DB Deadlifts
MVMNT 2 – Ring Rows
MVMNT 3 – Mountain Climbers
Strength
Metcon (Weight)
4 SETS
7-10 Tempo Wide Grip Pull-ups (1131)
8 Deadlifts (Building)
1:00 Hollow Body Hold
(Score is Weight)
Strength – HOME
Metcon (Weight)
4 SETS
10 Slow DB Curls
10 Slow DB Sumo DL
1:00 Hollow Body Hold
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 5 Deadlifts (255/175)|(185/125)
MIN 3 – 10 Box Jumps Overs (30/24)|(24/20)
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Run, Bike, or Row
MIN 2 – 20 DB Suitcase Deadlift
MIN 3 – 10/10 DB Reverse Lunge
(No Measure)
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.