Wednesday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Hang Snatch (12 Minute EMOM)

1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.

The Joker (Time)

Run 800 meters

70 Walking Lunge Steps

60 Wall Balls

50 Calorie Row

40 Walking Lunge Steps

30 Wall Balls

20 Calorie Row

20 Minute time limit. For each rep you don’t finish, add 1 second to 20 minutes.
Compare to Tuesday, June 4th. Hopefully we have made some wallball and running progress since then!

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

View Public Whiteboard

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

View Public Whiteboard

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run