Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA


CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Virtual Warm Up 11 (No Measure)


Pop this on and just dance around the house ok?

OK! yep yep


2 minutes of cardio

Row, run, jump rope, jumping jacks. etc.

2 rounds of:

:30 Lizard Pose left

:30 Lizard Pose right

:30 Tension Plank

:30 Side Plank left

:30 Side Plank right

1 minute Push Up Test (AMRAP – Reps)

1 minute, max reps, break up as needed

These EMOMs are getting you Strong, OK?! (Weight)

Alternating EMOM 10

Min 1: Bench Press, Strict Press, Push Press, Strict HSPU 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!

Sprint Chipper V (Time)

30 Lunge Steps

30 V-Ups

30 Air Squats

30 Hang Power Snatches

30 Squat Thrusts

RX+ = weighted lunges, weighted squats

For lunges, do any style. Step back, step forward, walking, alternate – or not.

For V-ups, you can do toes to bar if you have a pull up bar.

For hang power snatch, use ANYTHING! barbell, dumbbell, soup can, water bottle – you get it.

Squat thrust demo

It’s a burpee without the push up & jump. Move quick!

7 minute cap! You better MOVE!!!

Stretch Abs 1 (No Measure)

60 second lizard/side

60 second hollow hold

60 second superman hold

60 second 8 point shoulder stretch/side