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

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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Virtual Warm Up 11 (No Measure)

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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)