Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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The Method Static Lunge Warmup (AMRAP – Rounds)

3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)

20 seconds per side of:

1. Samson stretch

2. Deep lunge, knee 1″ up from ground

3. Deep lunge, knee 1″ up from ground & hands shoulder width, pressing air

4. Deep lunge, pressing bumper plate overhead

5. Deep lunge, pressing bumper plate overhead & knee 1″ up from ground

Note successful progression and weight of plate.

Turkish Get Up (1-1-1-1-1-1+)

Go over TGU as a class, then take 10-15 minutes to build in weight. Can use dumbbells, kettlebells, or barbells.

“Full On” (Time)

21-15-9

Calorie Row

Thrusters 75/53

Bar facing Burpees

RX+ = Air Bike, 95/63

12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.