Saturday the 12th of Septermber, 2009

Weighted Pull Ups1-1-1-1-1Weighted Dips1-1-1-1-1Rest as neededPistolsMax consecutive reps, each leg.

Friday the 11th of September, 2009

"Running Fran"For time:Run 1600 metersThruster, 21 reps 95/65Pull up, 21 repsRun 800 metersThruster, 15 repsPull up, 15 repsRun 400 metersThruster, 9 repsPull up, 9 reps

Thursday the 10th of September, 2009

Overhead Squat4-4-4-4Rest as neededThree rounds for time of:50 double unders20 back extensionsArticles of Interest:Hypoglycemia and Insulin Resistance Track Club of MiamiTabata - the proof is in the science

Wednesday the 9th of September, 2009

FIGHT GONE BAD!!!In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:Wall-ball: 20 pound ball, 10 ft target. (Reps)Sumo deadlift high-pull: 75 pounds (Reps)Box Jump: 20" box (Reps)Push-press: 75 pounds (Reps)Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next ...

Tuesday the 8th of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm & 6:30pmTomorrow we make the official switch to the class times listed to the right.T-shirts are in! Bench Press 1-1-1Rest as neededFour rounds for time of:Run 400 meters on new course. Rest two minutes between rounds. Skill of the week: L-Sit/PistolsEssential 9 of the week: Push Jerk48"

Tuesday the 8th of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm & 6:30pmTomorrow we make the official switch to the class times listed to the right.T-shirts are in! Bench Press 1-1-1Rest as neededFour rounds for time of:Run 400 meters on new course. Rest two minutes between rounds. Skill of the week: L-Sit/PistolsEssential 9 of the week: Push Jerk48"

Tuesday the 8th of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm & 6:30pmTomorrow we make the official switch to the class times listed to the right.T-shirts are in! Bench Press 1-1-1Rest as neededFour rounds for time of:Run 400 meters on new course. Rest two minutes between rounds. Skill of the week: L-Sit/PistolsEssential 9 of the week: Push Jerk48"

Tuesday the 8th of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm & 6:30pmTomorrow we make the official switch to the class times listed to the right.T-shirts are in! Bench Press 1-1-1Rest as neededFour rounds for time of:Run 400 meters on new course. Rest two minutes between rounds. Skill of the week: L-Sit/PistolsEssential 9 of the week: Push Jerk48"

Tuesday the 8th of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm & 6:30pmTomorrow we make the official switch to the class times listed to the right.T-shirts are in! Bench Press 1-1-1Rest as neededFour rounds for time of:Run 400 meters on new course. Rest two minutes between rounds. Skill of the week: L-Sit/PistolsEssential 9 of the week: Push Jerk48"

Monday the 7th of September, 2009

No classes today. Enjoy your holiday!The last day of the 305 Lean Out Challenge is THIS FRIDAY! Come to class on Friday evening to be measured and photographed. If you cannot make it Friday set up another time with Joseph at joseph @ crossfit305.com.Please note the new class times in the right column!