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 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
200m/150m Row
5 Ring Rows
5 Air Squats
5 Push-ups
Strength
Thruster (6-5-4-3*)
6-5-4-3*
Unbroken Thrusters
*Increase weight each Set.
(Score is Weight)
Strength – HOME
Metcon (Weight)
12-10-8-6
Unbroken DB Thrusters
(Score is Weight)
Workout
“ROLLER COASTER” (Time)
FOR TIME
1000m/750m Row
30 Thrusters (45/35)|(35|25)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
1000m/750m Row or 800m Run
30 DB Thrusters
30 DB Bent Over Row
750m/500m Row or 400m Run
30 DB Thrusters
30 DB Upright Row
500m/400m Row or 200m Run
30 DB Thrusters
30 DB Push Press
(Score is Time)
