Monday – Sunday | March 30 – April 5

Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am KIDS

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
Saturday – 7:30pm DANCE PARTY!!!

All times EST | The best way to support your coaches is to SHOW UP!


CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Alternating Tabata (No Measure)

6 minutes, 4 rounds each:

Double Unders or Jumping Jacks

Elbow Plank

Super Mans

L.G. 5000! (AMRAP – Rounds and Reps)

25 minute AMRAP of:

44 Kb or Db Russian Swings

33 Burpees

22 V-Ups

11 Burpees

Every 2:00 rest for :30 seconds

-10 total rounds, pick up where you left off

-based on your fitness level, establish a light, moderate, advanced or Steve Prefontaine pace.

– Use a lighter weight to do more cardio, choose a heavier weight to do more strength. Use a laundry detergent bottle, backpack or other object in place of KB or DB. If no weight, you can do box jumps, step ups, plyo jumps of Plank Knee to elbows.

Maintain form at all costs! Burpees should be CRISP – if you need to go to up/downs or squat thrusts to maintain movement integrity.

Happy Birthday Lindsay G! Lets GOOO!!!

Abdominal Supplement 41 (Time)

5 x 30 Hollow Rock.

Rest as needed to perform sets unbroken.
Scale to less reps, modified hollow rock or both