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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

8:00AM CrossFit class is CANCELLED starting 1/2/207.

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

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The Method Plank Warmup (No Measure)

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

20 seconds of hold, 10 seconds of rest for each of:

1. Elbow Plank

2. Push Up Plank

3. Push up Plank, R leg up

4. Push up Plank, L leg up

5. Push up Plank, R arm up

6. Push up Plank, L leg up

7. Push up Plank, R leg & L arm up

8. Push up Plank, L leg & R arm up

Barn Storm (Time)

Run 400 Meters

40 Butterfly Sit Ups

Run 300 Meters

30 Butterfly Sit Ups

Run 200 Meters

20 Butterfly Sit Ups

Runs should be all out sprints, straight into sit ups. Sit ups will allow heart rate to recover. GO FAST!

12 minute time limit.

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

Weighted V-Up

Suicide Planks