Covid 19 Update



We are offering home workouts at our regular class times through our private members Facebook group! If you’re a member please reach out to us via e-mail crossfit305@fit262.com to be included.

We will lend you a kettlebell and an abmat if you need it. Workouts will be with and without equipment with numerous options.

SATURDAY

CrossFit 262 – CrossFit

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Deadlift (2×5 – 3×3)

Hang Clean (2×5 – 3×3)

Push Jerk (2×5 – 3×3)

Metcon (Time)

4 ROUNDS:

8 DEADLIFT (115/83)

4 BAR FACING BURPEE

8 HANG SQUAT CLEAN

4 BAR FACING BURPEE

8 PUSH JERK

4 BAR FACING BURPEE

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike

5 Burpee Broad Jumps

10 KB Deadlifts

10 MB Front Squats

Into…

1 ROUND

:30 Bike

:30 Arm Haulers

8 Russian KB Swings

8 MB Push Presses

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2..

AMRAP x 14 MINUTES

60 Cal. Bike

60 Russian KB Swings

60 Wall Balls

*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:45 Alt. V-Ups

:15 Rest

:45 Arm Haulers

:15 Rest

(No Measure)

Saturday

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

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Warm-up

Warm-up (No Measure)

800 meter run

60 second Samson stretch per side

30 lunges

15 up-downs

Metcon

Gillum Knows Hows to Party…am i right? (No Measure)

8 min amrap

200 meter run + :30 second rest

(2 minute transition time)

8 min amrap

20 lunges

10 burpees

5 4ft broad jump

(2 min transition time)

8 min amrap

Calorie row

ATHLETE CAN START AT ANY STATION AS LONG AS ALL 3 ARE COMPLETED