Next 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!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
430 (AMRAP – Rounds)
Full WOD Demo
1 minute jump rope or any cardio
30 seconds hollow plank
6 x 10 Push Ups @31×1
on a 75 second clock
(0, 1:15, 2:30, 3:45, 5:00, 6:15)
Isometric 16 EMOM
Min 1: Hollow hold
Min 2: Squat or Overhead Squat Hold
Min 4 L-sit or Tuck sit or V-hold
Min 3: Plank or Headstand
Beginner 20-30 seconds
Intermediate 30-40 seconds
Advanced 40-55 seconds
15 Glute Bridges
15 Bicep Curls
Cross Body Shoulder :30/side x 2
Neck/Upper Trap :30/side
Neck tuck :30
Run 20-40 minutes easy. Enjoy the fresh air. Prepare to close out this week with a burner!
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.