Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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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)
FOR TIME: (5 MINUTE CAP)
1 Round
1:00 Run/Bike
12 Up Downs
10 Push-ups
10 Tuck-ups
:30 Push-up Plank
1 Round
1:00 Run/Bike
12 Burpees
10 Push-ups
10 Tuck-ups
:30 Elbow Plank
Strength
Metcon (Weight)
4 SETS
5 Strict Knees 2 Chest + 10 Kipping Knees 2 Chest
8 Push Press (Building)*
1:00 Plank Hold
*Push Press must come from the floor.
(Score is Weight)
Strength – HOME
Metcon (Weight)
4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)
1:00 Plank Hold
(Score is Weight)
Workout
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
12/10 Cal Bike
10 Toes 2 Bar
8 Push Press (135/95)|(95/65)
6 Burpee Over Bar
(Score is Each Set for Time)
Workout – HOME
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
:45 Sprint Run, Bike or Row
10 V-Ups
10 DB Push Press
10 Burpees
(Score is Each Set for 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.