Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

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

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)

10 DB Suitcase Reverse Lunges

5/5 Single Arm DB Bent Over Row

100m Run

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Pull-ups

MIN 2 – 10 Deadlifts (Building)

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 10 Slow DB Deadlifts

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 4 MINUTES

12/10 Cal Bike

-1:00 Rest-

EMOM x 4 MINUTES

12 Deadlifts (185/125)|(135/95)

-1:00 Rest-

EMOM x 4 MINUTES

12/10 Cal Bike

(Score is Weight)

Workout – HOME

Metcon (Weight)

EMOM x 4 MINUTES

Run, Bike, or Row :45

-1:00 Rest-

EMOM x 4 MINUTES

12 DB Power Cleans

-1:00 Rest-

EMOM x 4 MINUTES

Run, Bike, or Row :45

(Score is Weight)

Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

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

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:30 Max Cal Row

:30 Rest

1:00 Max Cal Row

STATION 2

1:30 Plank Hold

:30 Rest

1:00 Push-Ups

STATION 3

1:30 Max Air Squats

:30 Rest

1:00 Max Goblet Squats

Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

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

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row, Bike or Run

8 Squat Therapy (or slow Air Squats)

8 Tuck-Ups

8 Scap Push-Ups

:10 Bottom of the Ring Row Hold (or :20 plank)

:10 Top of the Ring Row Hold (or :20 hollow position)

Into …

1 ROUND

:45 Row, Bike or Run

10 Air Squats

10 Hollow Rocks

10 Knee Push-Ups

5/5 Single Arm Ring Row or 10 Bent Over Rows

Workout

“BASELINE” (Time)

FOR TIME

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Ring Rows or Pull-Ups

*New Benchmark Workout

-10:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

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

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

STATION 1

Rear-Foot Elevated Split Squat (Right Leg)*

*Rear Food Elevated on a Plate

STATION 2

Rear-Foot Elevated Split Squat (Left Leg)*

*Rear Food Elevated on a Plate

STATION 3

MAX Russian KBS

STATION 4

MAX Cal Bike

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

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

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

8 DB Bent Over Rows

8 Up-Downs

8 Plate/ DB Press Presses

:30 Plate/ DB Overhead Hold

Strength

Metcon (Weight)

3 SETS

10 Strict Press (Light)

1:00 OH Barbell Hold

10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS

10 DB Strict Press (Light-Moderate)

1:00 DB Barbell Hold

10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

15/12 Cal Row

10 Toes to Bar

5 Burpee Pull-ups

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

10 DB Sumo Deadlift High Pulls

10 Tuck-Ups

5 DB Devil’s Press*

*No Squat

(Score is Rounds + Reps)