Tuesday the 1st of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm and 6:30 pmFront Squat3-3-3-3-3Finisher: 50 back extensions for time.rest as neededOne minute push press 75/45 for reps.Notes, tools, articles and ephemera:Konstantin Konstantinovs crushes 55 pullups at body weight of 122kg (268lbs.)

Monday the 31st of August

Classes today at 6am, 7am, 11am, 5:30pm & 6:30pmEssential 9 of the week: SDLHPSkill of the week: GripWalking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-upsPost time to comments.Last done on Thursday the 2nd of June, 2009Finisher: SDLHP 75/45 max reps one minuterest as neededBox jump 20" one minute for...

Monday the 31st of August

Classes today at 6am, 7am, 11am, 5:30pm & 6:30pmEssential 9 of the week: SDLHPSkill of the week: GripWalking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-upsPost time to comments.Last done on Thursday the 2nd of June, 2009Finisher: SDLHP 75/45 max reps one minuterest as neededBox jump 20" one minute for...

Monday the 31st of August

Classes today at 6am, 7am, 11am, 5:30pm & 6:30pmEssential 9 of the week: SDLHPSkill of the week: GripWalking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-upsPost time to comments.Last done on Thursday the 2nd of June, 2009Finisher: SDLHP 75/45 max reps one minuterest as neededBox jump 20" one minute for...

Monday the 31st of August

Classes today at 6am, 7am, 11am, 5:30pm & 6:30pmEssential 9 of the week: SDLHPSkill of the week: GripWalking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-upsPost time to comments.Last done on Thursday the 2nd of June, 2009Finisher: SDLHP 75/45 max reps one minuterest as neededBox jump 20" one minute for...

Monday the 31st of August

Classes today at 6am, 7am, 11am, 5:30pm & 6:30pmEssential 9 of the week: SDLHPSkill of the week: GripWalking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-upsPost time to comments.Last done on Thursday the 2nd of June, 2009Finisher: SDLHP 75/45 max reps one minuterest as neededBox jump 20" one minute for...

Sunday the 30th of August, 2009

Rest, you'll need it.A lot more bumper plates, two new mens bars, a womens bar and another rope are on their way.See you Monday.

Saturday the 29th of August, 2009

Starting this week, we are adding an 11am class M-F. Three rounds, individually timed:500 meter row400 meter run100 double undersRest as needed between efforts.Substitute for double unders is mountain climbers.Skill work: GHD Sit Ups

Friday the 28th of August, 2009

'Kettlebell Love' T-shirts in late next week or early the week after. Printed on American Apparel. Also, we have the 'classic' design coming in at the same time. This is the same logo as you see on the back of the KB shirt, but horizontal. The 'Kettlebell Love' shirt is on a white T with black & red print.The 'Classic' comes in the following color combinations:White t's with black, royal blue, red or forrest green print. Black t's with red, white or black print. Sizes: Womens M-XL, mens S-XX...

Thursday the 27th of July, 2009

The group right before the Challenge at CFAffliction. CrossFit 305 entered three participants. 1st, 5th and 9th. Deadlift 3-3-3-3-3Rest as needed100 foot anchored sit ups for time. (Bring your vaseline)