Tuesday

Announcements

Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Gymnastic Skill Session (No Measure)

Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!

Origin Feels (Time)

100 DUs

21-15-9

Thrusters 95/65

Bar facing burpees

100 DUs

Labor

Announcements

Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

CrossFit 262 – CrossFit

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Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

HAMS N GAMS

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Back Squat (10-10-10-10-10)

PLAYLIST!

Alternating EMOM with a hard set of perfect push ups

https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr

Mangled SQT (Time)

Three Rounds for time of:

Row or Run 200 meters

20 Alternating Dumbbell Snatch

RX+ – 60/45

RX – 50/35

Masters – 40/25

Scaled 30/20 or lighter, from the hang as needed

This is a sprint. GO!