Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
QUICK MOVEMENT FLOW
3 Sets
15 Jumping Jacks
10 Jump Squats
5 Walkouts with Push Up
Then
3 Sets
5 Wide Leg Ground to Overhead
10 Butterfly Sit Ups
Workout
Metcon (AMRAP – Reps)
Continuous Tabata
:20 on, :10 off
6 Times Through
Jumping Lunges
Double Unders or Tap Drill
Push Ups
Mountain Climbers
Hollow Rocks
Russian Twists
:20 jumping lunges, :10 rest.
:20 double unders, :10 seconds rest,
:20 pushups… etc.
1 Round will take 3 minutes, go through it 6 times for a total of 18 minutes.
Finisher
Metcon (No Measure)
Glutemania
3 Rounds not for time.
10 Single Leg RDL per side
15 Weighted Hip Bridges
15 Glute Pulses per Side
Warm-up (No Measure)
Stretch it out!
1:00 Hurdler Stretch per side.
1:00 Pigeon per side
1:00 8 Point Shoulder Stretch per side.
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.