It’s April, Fools!

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
—-
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

—-

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Virtual Warm Up 11 (No Measure)

—-

Pop this on and just dance around the house ok?

https://youtu.be/bk6Xst6euQk

OK! yep yep

https://open.spotify.com/playlist/1ZB4jC6AzlSiFZlLrofljC

—-

2 minutes of cardio

Row, run, jump rope, jumping jacks. etc.

2 rounds of:

:30 Lizard Pose left

https://youtu.be/BSjh9I8xMX4

:30 Lizard Pose right

:30 Tension Plank

:30 Side Plank left

:30 Side Plank right

These EMOMs are getting you Strong, OK?! (Weight)

Alternating EMOM 10

Min 1: Bench Press, Strict Press, Push Press, Strict HSPU, Pike Pushups or Push Ups, 10 reps (strict HSPU can be less reps)

Min 2: L-sit, L-Hang or V-Hold, 15-30 seconds depending on level

For presses, use any thing that will challenge you. One arm is ok, just get 10 per arm. Stay tight in the abs and glutes in any press.

For L-sits, use two sturdy objects, be careful. You can make the v-hold more difficult by holding weight in your hands or between your feet.

Challenge yourself but make the reps!

Sprinter Van Helsing (Time)

2 Rounds for time. Go all out and try to hang on.

100 Double Unders or 50

Jumping Jacks or 250m Run

30 Shoulder Taps

25 Butterfly Sit Ups

20 Hang Power Snatch

15 Max Height Jump Squats
Shoulder Taps can be in plank position or handstand position (be careful).

Hang power snatch can be dumbells, kettlebells, PVC, Barbell, Broomstick.

Jump high on squats, burnout your legs!

12 Minute CAP. See how far you can get!

Stretch Abs 1 (No Measure)

60 second lizard/side

60 second hollow hold

60 second superman hold

60 second 8 point shoulder stretch/side

https://youtu.be/ZN1251eqMuQ

Wednesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

:40 Max Push-Ups

STATION 2

EMOM

:40 Max Ring Rows

STATION 3

EMOM

:40 Max Cal Row

STATION 4

EMOM

:40 Max Double Unders

Wednesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

35-25-15-25-35

Cal Row

Cal Bike

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Row/Run/Bike (increase pace every :30)

Into…

2 ROUNDS*

10 Romanian Deadlift

8 Hang Muscle Cleans

6 Front Squats

4 Strict Press

2 Push Press

*Can use a Barbell or DBs

Strength

Metcon (Weight)

5 SETS*

1 Power Clean

+

2 Front Squats

+

1 Jerk

*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.

(Score is Load)

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Slow Bike, Walk, or Row

1:00 Foam Rolling IT Band (L)

1:00 Foam Rolling Inside Thigh (L)

1:00 Foam Rolling IT Band (R)

1:00 Foam Rolling Inside Thigh (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

1. ON A 12:00 RUNNING CLOCK…

Active recovery and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.

(No Measure)

2. EMOM x 12 MINUTES

MIN 1 – :45 Practice on Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip

(No Measure)

Wednesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – DB Deadlifts

MVMNT 2 – Ring Rows

MVMNT 3 – Mountain Climbers

Strength

Metcon (Weight)

4 SETS

7-10 Tempo Wide Grip Pull-ups (1131)

8 Deadlifts (Building)

1:00 Hollow Body Hold

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Body Hold

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 5 Deadlifts (255/175)|(185/125)

MIN 3 – 10 Box Jumps Overs (30/24)|(24/20)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Run, Bike, or Row

MIN 2 – 20 DB Suitcase Deadlift

MIN 3 – 10/10 DB Reverse Lunge

(No Measure)

Wednesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 SLOW Arm Haulers

8 Bootstrappers

6 Push-Up to Pike

4/4 Single Arm Suitcase Deadlift

Into …

2 ROUNDS (refer to teaching section)

10 Cal. Row

5 DBL DB or KB Deadlifts

:30/:30 Single Arm Overhead Hold*

*In the second round, perform a :30 Double DB or KB Overhead Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/20 Cal. Row

15 DBL DB or KB Suitcase Deadlifts

1:00 DBL DB or KB Overhead Hold

-18:00 Had Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

400m Backpack Run

20 Backpack Sumo DL

1:00 Backpack Overhead Hold

(Score is Time)

Tuesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

View Public Whiteboard

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.

Tuesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Plate G2OH

:30 Plate OH Hold

25 Plate Hops

5 Push-up to Pike

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Bench Press (Light-moderate)

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bench Press

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

MAX DB Bench Press(35/20)|(20/15)*

*Each break complete 7 Burpees.

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

15 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

MAX DB Bench Press

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

7 Burpees

10 Alt DB Snatch

(Score is Rounds + Reps)

Tuesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Single-Unders

MIN 2 – :50 Alt. Step-Ups

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*

*In the second round, switch to alt. Plank rotations

Workout

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders

MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Workout – HOME

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)

Tuesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

30 DB Thrusters

30 V-Ups

Rest Remainder

STATION 2

30 DBL DB Swings

30 Sit-Ups

Rest Remainder

STATION 3

40 DB Lunges

40 Russian Twists (R+L=1)

Rest Remainder

STATION 4

40 Alt DB Snatch

40 Mountain Climbers

Rest Remainder

Tuesday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

8 Alt. DB Snatch (50/35)

6 DB Box Step-Ups (24/20)*

24 Double Unders

*Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

QUICK MOVEMENT FLOW (3:00)

3 SETS

15 Jumping Jacks

10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…grad a Wall Ball

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 6 MINUTES

10 Strict Pull-Ups

-Rest 2:00-

EMOM x 6 MINUTES

20 Push-ups

-Rest 2:00-

EMOM x 6 MINUTES

30 Air Squats

(No Measure)

Monday

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
—-
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

—-

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm it up (No Measure)

3 Hour Old School Hip Hop Video Mix!

https://vimeo.com/355607580

Hip Hop & a lil JT to close it out

https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP

2 rounds

30 second tension plank

30 double unders or high knees

25 jumping jacks

20 toy soldiers

15 air squats

10 pike push ups

Rest until everyone finishes the round then start together again with the plank when your coach starts you up!

Front Squat (12-12-12-12-12)

Alternating EMOM

Min 1: Squat

Min 2: Pull Up or Bent Over Row

Try to build off of last week.

For squats use anything. Barbell, Dumbbells, Kettlebells, MedBall, Chair, 5 gallon water jug, etc

For pulls ups, use a tree, a bar, etc

Bent over row can be barbell, dumbbells, kettlebells, gallon jugs, buckets of gravel, etc

Jam Band (2 Rounds for reps)

2 Rounds

4 Minute AMRAP

2-4-6-8-10-12…

Thrusters

Over-the-object Burpees

*2 of each, then 4 of each, etc. Get as far as you can.

2 Minute Rest Between Rounds
Thrusters can be with any object.

Burpees are on the side of the object, then you jump with two feet over the object and do a burpee on the other side. Like over the bar burpees.

If you don’t have an object, jump very high on the burpees.

Start over with 2’s on the second round and see if you can get as far as you did first round!

VAT 1 (No Measure)

3 rounds, no rest

30 seconds flutter kicks

30 seconds bicycle crunches

30 seconds flutter kicks

30 seconds v-ups

GET DOWN ON THE FLOOR AND GET THOSE ABS!
We’re hitting this again this week because it was so difficult the first time around 🙂

I’m Totally Doing Mobility 2.0 (No Measure)

1 min cobra

1 min pigeon/side

1 min lizard 🦎 stretch /side

https://youtu.be/yqLXYv3b8y8

DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅

Monday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Single DB Front Squats

5 Up-Downs over DB

Into …

1 ROUND

100m Run

10 Single DB Push Press

5 Burpees over DB

Into …

1 ROUND

100m Run

10 Single DB Thrusters

5 Burpees over DB

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

20 Single DB Thrusters

10 Burpees Over DB

(Score is Rounds + Reps)

Workout – HOME

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)

Monday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 DB Hang Power Cleans

10 Up-Downs

STATION 2

AMRAP

12 Box Step-Ups

10 Up-Downs

STATION 3

AMRAP

14 RKBS

10 Up-Downs

STATION 4

AMRAP

16 Jumping Lunges

10 Up-Downs

Monday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (2 Rounds for time)

1. 2 SETS

1000m Row

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

2. NOT FOR TIME

2000m Row

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead (135/95)

MIN 2 – Front Rack Forward Lunges

MIN 3 – Ring Muscle-Ups

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

Monday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

200m/150m Row

5 Ring Rows

5 Air Squats

5 Push-ups

Strength

Thruster (6-5-4-3*)

6-5-4-3*

Unbroken Thrusters

*Increase weight each Set.

(Score is Weight)

Strength – HOME

Metcon (Weight)

12-10-8-6

Unbroken DB Thrusters

(Score is Weight)

Workout

“ROLLER COASTER” (Time)

FOR TIME

1000m/750m Row

30 Thrusters (45/35)|(35|25)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-ups

500m/400m Row

30 Thrusters

30 Pull-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent Over Row

750m/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Row

500m/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

(Score is Time)

Sunday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Workout

Juanny On The Spot (Time)

WU

2 rounds

5 Burpees

20 superman

15 glute bridge (hold 1 sec top)

10 big lunge steps (alt)

E2MOM x 5

10 Tempo Jump Squats (31X1)

squats should take around 40-45sec

Rest to 2 minute mark.

EMOM x 4 Rounds (add w for advanced athletes) 16 min. total

Min 1: 20 weighted lunge steps R

Min 2: 40 sec Glute bridge hold

Min 3: 20 weighted lunge step L

Min 4: 40 sec max rep Superman

4x all slooooooowwww

20 biceps curls

10 single leg glute bridge (each leg add weight RX+)

20 Hammer curl

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching…

Recommended Flow:

Cobra Stretch

Dragon Stretch (L)

Dragon Stretch (R)

Saddle Stretch w/ Arm Cross (L)

Saddle Stretch w/ Arm Cross (R)

Seated Forward Fold

Rebound Recovery

(No Measure)

Sunday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run/Bike/Row/Jump Rope

10 Lunges

10 Alternating DB Sumo Deadlifts

10 Air Squats

Strength

Metcon (No Measure)

3 SETS

30 Banded Bicep Curls

30 Banded Tricep Pull-downs

(No Measure)

Strength – HOME

Metcon (No Measure)

3 SETS

15/15 Single DB Bicep Curls

15/15 DB Tricep Kickbacks

(No Measure)

Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

2 ROUNDS FOR TIME

50 Synchro Walking Lunges

25 Synchro Alt. DB Snatch (50/35)|(35/20)

25 Synchro Push-ups

25 Synchro DB Goblet Squat (50/35)|(35/20)

400m Run

*Partners work together in synchro to complete all of the reps. For the run, athletes run together.

-18:00 Hard Cap-

(Score is Time)

WORKOUT

INDIVIDUAL VARIATION

2 ROUNDS FOR TIME

50 Walking Lunges

30 Alt. DB Snatch (50/35)|(35/20)

30 Push-ups

30 DB Goblet Squat (50/35)|(35/20)

400m Run

(Score is Time)

Workout – HOME

Metcon (Time)

2 ROUNDS FOR TIME

50 Walking Lunges

30 Alt. DB Snatch

30 Push-ups

30 DB Goblet Squat

400m Run

(Score is Time)

Sunday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ DB or Backpack)

:30 High Plank Hold

10 PVC or Bodyweight Romanian DL

10 Knee Push Up

10 DB Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Good Mornings

7 Push Ups

10 Renegade Rows on Knees w/o Push Up

Workout

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Plate or DB Good Mornings

-:30 Rest-

1:00 Max Monostructural (Athlete Choice)*

-:30 Rest-

1:00 DB Renegade Rows**

-:30 Rest-

*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.

**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L

(No Measure)

Workout – HOME

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Backpack Goodmornings

-:30 Rest-

1:00 Run, Bike, Row, or Ski (Athlete Choice)*

-:30 Rest-

1:00 Backpack Push-Ups

-:30 Rest-

(No Measure)

Sunday

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

15/12 Cal Row

STATION 2

EMOM

12/10 Cal Bike

STATION 3

EMOM

15 Burpees

Sunday – REST DAY

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
—-
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

—-

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

Saturday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

View Public Whiteboard

Saturday Night Cabin Fever (AMRAP – Reps)

2 minutes of jumping jacks on the coaches command 5 air squats

Then:

2 minutes of high knees on coaches command 5 up/downs

:60 Samson stretch per side

:60 grok squat

Workout:

Saturday Night Cabin Fever

5 rounds

100 Mountain Climbers or Double Unders

20 up downs (no push-up burpee)

Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes

Abs

1 minute Bicycle crunch (hold elbow to knee on coaches command)

1 minute plank

1 minute butterfly sit-up

Coaches choice stretch

Saturday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

10 Rounds of “CINDY”*

Immediately into…

“T2B FRAN”

21-15-9

Thrusters (95/65)|(65/45)

Toes 2 Bar

*1 Round of “CINDY” is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

**Vest Optional for Cindy portion

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

100m Run/Bike/Row

5 Up-Downs

100m Run/Bike/Row

10 KB (or DB) Deadlifts

150m Row/1:00 Run/Bike

5 Burpees

150m Row/1:00 Run/Bike

10 Box Step-Ups or Tuck Jumps

10 Cal Bike Sprint (:30 Run/Row Sprint)

Partner Workout

Metcon (3 Rounds for reps)

IN TEAM OF 2…

AMRAP x 10 MINUTES

P1 – 200m Run

P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

P1 – 250/200m Row

P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

P1 – :30 Plank Rotations

P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

10 Up-Downs

20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row

12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Snatch Balance (5-5-5*)

SNATCH BALANCE

5-5-5*

*Keep loading light to moderate — receive in power position. Goal is speed and accuracy.

(Score is Load)

Metcon (Weight)

SNATCH COMPLEX

5 SETS

1 Power Snatch

+

2 Hang Power Snatch

+

1 Below the Knee Power Snatch

*Start light-moderate and build to moderate set with perfect mechanics.

-Rest as Needed b/t Sets-

(Score is Load)

Saturday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1: 45s Row/Bike/Run/Jumping Jacks

Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Alt. V-ups

400/300m Row

40 Alt. V-ups

300/200m Row

30 Alt. V-ups

200/150m Row

20 Alt. V-ups

100/75m Row

10 Alt. V-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

400/300m Row (or 300m Run)

40 Alt. V-ups

300/200m Row (or 200m Run)

30 Alt. V-ups

200/150m Row (or 100m Run)

20 Alt. V-ups

100/75m Row (or 50m Run)

10 Alt. V-ups

(Score is Time)

Saturday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND (w/ MedBall or Backpack)

100m Run

10 MB Deadlift

10 MB Front Squats

10 Alt. Bodyweight Lunges

Immediately into …

1 ROUND

100m MB Run

10 MB Cleans

10 MB Thrusters

10 Alt. MB Lunges

Workout

“MED BALLIN” (Time)

4 ROUNDS FOR TIME

10 WB Hang Squat Cleans

12 Wall Balls

16 WB Lunges

200m Run w/ WB

-15:00 Hard Cap-

(Score is Time)
*New NCFIT Classic Workout

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

(No Measure)