Back Squat 10s and a 12 minute AMRAP RAGER
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardBack Squat (12-12-12-12-12)Goblet Squat, Front Squat or Air Squat as needed. Alternating EMOM with a moderately hard unbroken set of strict push ups. PRINCE playlist:...
Monday
CrossFit 262 - CrossFitView Public WhiteboardOverhead Squat or Front Squat (2-2-2-2)Alternate every 3MOM with :45 of abs, then a rest minute. Build to heavier than last week, 90%.12 Minute Party (AMRAP - Reps)12 Minute AMRAP: 50 Calorie Row 40 Wall Ball shots 30...
Sundayyyyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthTurkish Get Up (1-1-1-1-1-1-1)MetconAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats
GuitarTown Throwdown
CrossFit 262 - CrossFitView Public WhiteboardChipper Off The Ol' Block (Time)Synchro Grace (Time)Rowed Rage (AMRAP - Reps)
Partner UP!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardTabata Abs of DOOM! (Time)EMOM 10 Pick a movement you'd like to improve and work with your coach to practice it. Anything! If you're participating at Swamp Monster, practice movements you may have trouble with...
Friday
CrossFit 262 - CrossFitView Public WhiteboardPost Malone (3 Rounds for time)At 0:00 21 - 15 - 9 Deadlift (155/113)[225/155] HSPU At 10:00 15 - 12 - 9 Ring Dips Mountain Climbers (Count rights only, knees touch elbows) Butterfly Sit Ups At 20:00 12 - 9 - 6 Burpee Plate...
You got skills?
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardEMOMing The Kitchen Sink (AMRAP - Reps)30 minute EMOM: Minute 1: Run or Row 200 Minute 2: Double unders Minute 3: Rope Climbs Minute 4: 20 Walking lunge steps* Minute 5: 20 yard Sled Push Minute 6: Perfect...
Alan has Lost 53 Pounds in 100 Days (And He’s Still Going!)
In this case, a picture is worth a million words, starting with, "WOW - AMAZING! That looks totally insane!" Yep - he lost over 50 pounds in 100 days - No pills 💊 No magic powders - No secrets - Just clean eating with The Dan Plan Diet tailored to individual...
This Mom of 4 Had Never Worked Out Before…Here’s What Happened When She Started.
"When I joined A1A eight years ago I had never truly exercised before. I got out of Physical Education class in school ever opportunity I could and when getting to my heaviest weight after my first two children were born. I joined a step class that I went to for the...
Cedric Has AMAZING Results With Our Group Classes and Nutrition Programs!
Cedric has been a gym member CrossFit A1A for a while now, but just recently decided to up his game by overhauling his nutrition with The Dan Plan Diet. He was not overweight when he started, but wanted to add muscle and see his abs. I'd say we got there! Congrats,...