Announcements

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

Monday – Sunday | March 30 – April 5

Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am KIDS

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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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

View Public Whiteboard

Extended Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Lunges

:30 Single Under

10 Air Squats

:30 Deadbugs

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 8 Back Squats (Building)

MIN 2 -:40 Double Unders or :40 Attempts

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 12 DB Front Squats

MIN 2 -:40 Double Unders or :40 Mountain Climbers

(Score is Weight)

Workout

“PURPLE COBRA” (Time)

FOR TIME

50-40-30-20-10

Double Unders

Sit-ups

Russian KBS (53/35)|(35/26)

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

50-40-30-20-10

Air Squats

Sit-ups

DBL DB Russian Swing

(Score is Time)