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 – COMPETE
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)
