Sunday
Announcements👕 👚 👕 👚 👕 👚 👕 👚 PRE - SALE FOR SHIRTS ENDS THIS FRIDAY!!! ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!! 🕺🕺🕺🕺CrossFit A1A, CrossFit 305, CrossFit 262 -...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 15 Burpees STATION 2 EMOM 15/12 Cal Row STATION 3 EMOM 15 DB Suitcase Deadlift STATION 4 EMOM...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into... 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5 Kipping Swings 10 Tuck UpsWorkoutMetcon...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)50 Reps of "Bear Complex" (155/105* *1 Rep of Bear Complex is... 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press *Perform today's...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 20 Mountain Climbers 8/8 SA DB Front Squat 10/10 SL Glute Bridges Into.. 1 ROUND 25 Jumping Jacks 6/6 SA DB Push Press 10 Kip Swings Into.. 1 ROUND 100m...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MIN (w/light KB) 30 Single Unders 5/5 SA Ring Row (easy angle) 25’ SA Farmer’s Carry (right) 25’ SA Farmer’s Carry (left)WorkoutMetcon (AMRAP - Rounds and...
SATURDAY WOD
CrossFit 262 - CrossFitView Public WhiteboardThruster (2x5 - 2x3 - 1x2 - 3x1)Metcon (Time)4 ROUNDS: 500M ROW 20 AIR SQUATS 20 BUTTERFLY SIT-UPS
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 PROGRESSIVE WARM-UP ON ROWER 1:00 - Conversational Pace 1:00 - Moderate Pace :30 - Workout Pace :30 - Cool Off Pace Into… 3-4 SETS (7:00 Time Cap) 10 Alt. Samson Stretches 5...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Box jumps 8 Ring Rows 16 Lunges STATION 2 AMRAP 10 Box Jumps 10 Ring Rows 20 Lunges STATION 3 AMRAP 12 Box...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 14 MINUTES MIN 1 - 6 Ring Muscle-Ups MIN 2 - 15/12 Cal Bike -Rest 6:00- EMOM x 14 MINUTES MIN 1 -- 12 HSPU* MIN 2 - 15/12 Cal Row *Kipping or Strict --...