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
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)
