Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)

10 DB Suitcase Reverse Lunges

5/5 Single Arm DB Bent Over Row

100m Run

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Pull-ups

MIN 2 – 10 Deadlifts (Building)

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 10 Slow DB Deadlifts

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 4 MINUTES

12/10 Cal Bike

-1:00 Rest-

EMOM x 4 MINUTES

12 Deadlifts (185/125)|(135/95)

-1:00 Rest-

EMOM x 4 MINUTES

12/10 Cal Bike

(Score is Weight)

Workout – HOME

Metcon (Weight)

EMOM x 4 MINUTES

Run, Bike, or Row :45

-1:00 Rest-

EMOM x 4 MINUTES

12 DB Power Cleans

-1:00 Rest-

EMOM x 4 MINUTES

Run, Bike, or Row :45

(Score is Weight)

Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:30 Max Cal Row

:30 Rest

1:00 Max Cal Row

STATION 2

1:30 Plank Hold

:30 Rest

1:00 Push-Ups

STATION 3

1:30 Max Air Squats

:30 Rest

1:00 Max Goblet Squats

Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row, Bike or Run

8 Squat Therapy (or slow Air Squats)

8 Tuck-Ups

8 Scap Push-Ups

:10 Bottom of the Ring Row Hold (or :20 plank)

:10 Top of the Ring Row Hold (or :20 hollow position)

Into …

1 ROUND

:45 Row, Bike or Run

10 Air Squats

10 Hollow Rocks

10 Knee Push-Ups

5/5 Single Arm Ring Row or 10 Bent Over Rows

Workout

“BASELINE” (Time)

FOR TIME

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Ring Rows or Pull-Ups

*New Benchmark Workout

-10:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (w/ DB or Backpack)

8 Alt. Step-Ups or Bodyweight Lunges*

6 DB Strict Press

4 Cal. Bike Sprint or 10 Mountain Climbers

*Switch to Box Jumps at the 2:30 point

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Box Jumps

DB Push Press

Cal. Bike

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down

(No Measure)

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

View Public Whiteboard

Warm it up (No Measure)

Hip Hop & a lil JT to close it out

https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP

2 rounds

30 second tension plank

30 double unders or high knees

25 jumping jacks

20 toy soldiers

15 air squats

10 pike push ups

Rest until everyone finishes the round then start together again with the plank when your coach starts you up!

Front Squat (10-10-10-10-10)

Alternating EMOM

Min 1: Squat

Min 2: Pull Up or Bent Over Row

Bent over row can be barbell, dumbbells, kettlebells, gallon jugs, buckets of gravel, etc

Reverse Dragon Ball Zed (Time)

9, 15 & 21 reps of:

Front or Goblet or Air Squats

Hang Power Cleans or Swings or Bicep Curls

If your goal is fat loss, go light and go

fast. Purposely do 5 burpees after each set to increase cardiovascular output. Still use enough weight to stimulate.

If your goal is muscle gain go a little heavier and a little slower but still move with some urgency. Breaks are up to you, but strive to do less in this case.

If your goal is performance, strive to complete all 90 reps without stopping or dropping while using a challenging weight.

If your limited by equipment, the first method will work best.

8 minute time limit.

VAT 1 (No Measure)

3 rounds, no rest

30 seconds flutter kicks

30 seconds bicycle crunches

30 seconds flutter kicks

30 seconds v-ups

GET DOWN ON THE FLOOR AND GET THOSE ABS!

I’m Totally Doing Mobility 2.0 (No Measure)

1 min cobra

1 min pigeon/side

1 min lizard 🦎 stretch /side

https://youtu.be/yqLXYv3b8y8

DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅