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