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
10 Plate G2OH
:30 Plate OH Hold
25 Plate Hops
5 Push-up to Pike
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Bench Press (Light-moderate)
MIN 2 – 10-15 Diamond Push-ups
MIN 3 – :30 Wall Walk Hold or HS Hold
-Short Rest b/t Each Set-
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 DB Bench Press
MIN 2 – 10-15 Diamond Push-ups
MIN 3 – :30 Wall Walk Hold or HS Hold
-Short Rest b/t Each Set-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
MAX DB Bench Press(35/20)|(20/15)*
*Each break complete 7 Burpees.
(Score is Reps)
-2:00 Rest-
AMRAP x 6 MINUTES
100m Run
15 Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
MAX DB Bench Press
(Score is Reps)
-2:00 Rest-
AMRAP x 6 MINUTES
100m Run
7 Burpees
10 Alt DB Snatch
(Score is Rounds + Reps)