Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Bro, Help Me Out Here! (Time)
10 Synchronized Strict Pull Ups*
20 Power Snatch, alternating every 5
40 Front Squats, alternating every 10
80 Kipping Pull Ups, alternating every 10
120 Wall Balls, alternating every 10
80 Kipping Pull Ups, alternating every 10
40 Front Squats, alternating every 10
20 Power Snatch, alternating every 5
10 Synchronized Strict Pull Ups
RX = 75/53, 14/10
RX + = 95/63, 20/14, *one partner holds medball between feet, full squat on snatch
RELOADED = 40/25 DB snatch per arm (do 5 left, then 5 right to make 5 total then switch partners), 53/35 Goblet Squat
ALL – Scale pull ups as needed to a harder version to start and an easier version for the sets of 80. Have fun and push your partner!
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.