Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit305.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
50620 (Time)
WOD demo & scaling options:
-Warm Up-
3 Rounds
10 Toy Soldiers
10 Touch the Floor & Reach
10 Trunk Rotations
10
-Strength-
Alternating EMOM 10
8 Strict Press or Bench Press
8 Single Leg Deadlift, per leg, no weight
-Conditioning-
“Angry Sasquatch”
3 Rounds for time of:
10-15 Power Snatch
15 Floor Touch & Jump
Note time. This is a sprint!
10 reps if you have heavier weight, 15 if you have only light weight, 10 per side if you only have a single dumbbell or similar. The standard on Floor Touch & Jump is to touch the floor with your fingers, and jump straight up (ankles, knees, hips, shoulders & wrists in a vertical line, perpendicular to the floor.) To become more athletic, jump higher!
-Abs-
5 x 10
The Ultimate V-Up
1 V-Up
1 Alternating Leg V-up, L
1 Alternating Leg V-up, R
It’s BACK! You will master this sequence and your ABS will be amazingly strong!
Stretch
Coaches Choice, 5 minute AMCAP (As Much Chill As Possible)
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.