CrossFit Kids starts at CrossFit A1A Monday January 30th!

6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm

First week free!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Simple Squat Warmup (No Measure)

Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.

20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.

3 Rounds:

8 Single Leg Deadlift, per leg no weight

8 Push Ups w/ rotation to T

8 Palms Up Ring Rows

8 Deep lunge w/ rotation, alternating

Front Squat (5×8)

Empty Bar-50-55-60-65%

Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.

The Zap (Time)

50 Back Squats

Row 500 Meters

50 Thrusters

RX = 45/33

RX+ = 65/43


Bar Drop=5 burpees. Bar may be rested in any position.

10 minute time cap. If you don’t finish under the cap, add 1 second for each rep missed.

Supplemental Conditioning

4 x 30/20 calorie row (Time)

On a 4 minute clock, aim to maintain the same power output and time for each set.

Men=30, Women=20