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
—-
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
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
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
—-
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
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (w/ DB or Backpack)
:30 High Plank Hold
10 PVC or Bodyweight Romanian DL
10 Knee Push Up
10 DB Bent Over Row
Immediately into…
2 ROUNDS
:30 High Plank Shoulder Taps
10 Good Mornings
7 Push Ups
10 Renegade Rows on Knees w/o Push Up
Workout
Metcon (No Measure)
3 ROUNDS
1:00 Max Mountain Climbers
-:30 Rest-
1:00 Max Plate or DB Good Mornings
-:30 Rest-
1:00 Max Monostructural (Athlete Choice)*
-:30 Rest-
1:00 DB Renegade Rows**
-:30 Rest-
*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.
**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L
(No Measure)
Workout – HOME
Metcon (No Measure)
3 ROUNDS
1:00 Max Mountain Climbers
-:30 Rest-
1:00 Max Backpack Goodmornings
-:30 Rest-
1:00 Run, Bike, Row, or Ski (Athlete Choice)*
-:30 Rest-
1:00 Backpack Push-Ups
-:30 Rest-
(No Measure)
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
—-
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
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Workout
Juanny On The Spot (Time)
WU
2 rounds
5 Burpees
20 superman
15 glute bridge (hold 1 sec top)
10 big lunge steps (alt)
—
E2MOM x 5
10 Tempo Jump Squats (31X1)
squats should take around 40-45sec
Rest to 2 minute mark.
—
EMOM x 4 Rounds (add w for advanced athletes) 16 min. total
Min 1: 20 weighted lunge steps R
Min 2: 40 sec Glute bridge hold
Min 3: 20 weighted lunge step L
Min 4: 40 sec max rep Superman
—
4x all slooooooowwww
20 biceps curls
10 single leg glute bridge (each leg add weight RX+)
20 Hammer curl
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 Flow Stretching…
Recommended Flow:
Cobra Stretch
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold
Rebound Recovery
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND (w/ MedBall or Backpack)
100m Run
10 MB Deadlift
10 MB Front Squats
10 Alt. Bodyweight Lunges
Immediately into …
1 ROUND
100m MB Run
10 MB Cleans
10 MB Thrusters
10 Alt. MB Lunges
Workout
“MED BALLIN” (Time)
4 ROUNDS FOR TIME
10 WB Hang Squat Cleans
12 Wall Balls
16 WB Lunges
200m Run w/ WB
-15:00 Hard Cap-
(Score is Time)
*New NCFIT Classic Workout
Workout – HOME
Metcon (Time)
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
200m Run w/ Backpack
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
15 Tuck-Ups
5/5 Side Plank Rotations
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
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)
EMOM x 6 MINUTES
Min 1: 45s Row/Bike/Run/Jumping Jacks
Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses
Strength
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
500/400m Row
50 Alt. V-ups
400/300m Row
40 Alt. V-ups
300/200m Row
30 Alt. V-ups
200/150m Row
20 Alt. V-ups
100/75m Row
10 Alt. V-ups
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
500/400m Row (or 400m Run)
50 Alt. V-ups
400/300m Row (or 300m Run)
40 Alt. V-ups
300/200m Row (or 200m Run)
30 Alt. V-ups
200/150m Row (or 100m Run)
20 Alt. V-ups
100/75m Row (or 50m Run)
10 Alt. V-ups
(Score is Time)
