Announcements

Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

504 (Time)

-WARM UP

3 Rounds

20 Jumping Jacks

10 Air Squats

8 Step Forward Lunge rotation

https://youtu.be/Yz9-z090VQY

6 Push up to T

https://youtu.be/J5nuJ8kYgsE

-Strength

Alternating EMOM 10

:30 work/:30 rest each movement

Min 1: Front Squat

Min 2: Navy Seal Push Ups

One Navy Seal Push Up=

One Push up, right knee up

One Push up, left knee up

Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!

-Conditioning

21-15-9

Hang Power Clean or swing

Push Press or push up

V-Ups or sit ups

Mountain Climbers, 2 Count or 50m sprint

-Abs

21-15-9

Plank Knee to Elbow, per side

Elbow Plank Kick Backs, per side

Supermans

Alternating Leg V-Ups, per side

-Stretch

Last week of this amazing stretch! Enjoy it.

🧘🏻‍♀️

Cobra https://youtu.be/JDcdhTuycOI

Down Dog https://youtu.be/ayQoxw8sRTk

Lizard https://youtu.be/BSjh9I8xMX4

Pigeon https://youtu.be/tYY-cqNjuVA

Savasana https://youtu.be/SfAoPVt64LE