CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard


This Is Only The Beginning! (Time)

Show up.

6am, 7am, 9am, 11am, 5pm, 6pm, 7pm EST!


Zoom ID 660-024-996

TRAMUP (No Measure)

Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks

10 arm circles FWD. & 10 BACK

10 Touch the Floor & Reach Overhead

10 Strict Pull Ups or ring rows (skip if no bar)

10 Russian KB/DB/Water Jug Swings, light

20 Air Squats

10 Samson Lunges

10 Strict Toes to Bar Or V-Ups

20 Butterfly Sit Ups

20 Push Ups


Fuego En El Cielo (AMRAP – Rounds and Reps)

4 rounds of:

4 minute AMRAP

50 Double Unders

40 Sit Ups

30 Power Snatches

Rest 1 minute between Rounds

Pick Up Where You Left Off!

Snatch can be barbell, single arm kettlebell, single arm dumbbell, water jug, sandbag, plate, etc

Tabata Hollow Rocks (No Measure)

20 seconds of work, 10 seconds of rest. If you are unable to do rocks, perform a hollow hold.

Head Clearing Run (No Measure)


Get out and run for 20 minutes. Don’t push hard. Enjoy moving – take everything in. Clear your head. If you’d like to do a few accelerations to raise your heart rate that’s ok, but don’t push hard – this is about moving and feeling good.