CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Simple Squat Warmup (No Measure)
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Front Squat (5×8)
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
The Zap (Time)
50 Back Squats
Row 500 Meters
RX = 45/33
RX+ = 65/43
Bar Drop=5 burpees. Bar may be rested in any position.
10 minute time cap. If you don’t finish under the cap, add 1 second for each rep missed.
4 x 30/20 calorie row (Time)
On a 4 minute clock, aim to maintain the same power output and time for each set.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.