Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

The Method Squat Mobility Test (AMRAP – Rounds)

Use this as a warm up or a repeatable test.

Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.

Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.

1. Quarter squat

2. Half Squat

3. Just Above Parallel

4. just Below Parallel

5. Hands up Below Parallel

6. PVC overhead squat (waiter hold if possible)

7. Narrow grip PVC overhead squat

8. Hands together PVC overhead squat

Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Attempt to progress further than last week.

Back Squat (6-6-6-6)


Romanian Deadlift (4-4-4-4 per leg)

Use dumbbells or kettlebells. Superset with squats. Focus on balance.

2010 (Time)

4 Rounds for time of:

8 pull ups

8 KB snatch per side 35/26

RX+ = 4 ring muscle ups, 53/35. Scale KB snatch to dumbbell. 8 minute time cap.