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!
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Juanny On The Spot (Time)
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
Warm-up (No Measure)
8:00 Flow Stretching…
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold