Tuesday the 9th of February, 2010

Front Squat 3-3-3-3-3 Rest as needed "Inquiring minds want to know" -Hugh Downs 20/20 (Air squats/Double unders) 8 minute AMRAP Make sure to bring your jump ropes!

Monday the 8th of February, 2010

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. 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 athlete's must move to next station imme...

Sunday the 7th of February, 2009

Rest, recover, relax and enjoy.

Saturday the 6th of February, 2010

12 PM Olympic lifting class is on. 1pm WOD "Sexy Greek" 800mtr run 30 KB swings (2/1.5) 30 Box jumps (24/20") 5 rds

Friday the 5th of February, 2010

"Sexier Metcon" 10 squat cleans 135/95 20 hang power cleans 135/95 30 push press/jerks 135/95 40 chest to bar pull ups 50 b'fly sit ups (touch in front of toes) 60 meter broad jump (30 out, 30 back) 70 meter walking lunges (35 out, 35 back) 800 meter run Of Interest: Peter Kazanas has CrossFit 305's first sub-3:00 Fran No Running Class this weekend.

Thursday the 4th of February, 2010

Starting today 10 am class is suspended as we build out our new location. Deadlift 3-3-3-3-3 Rest as needed Row 500, Run 400, 100 double unders. Two efforts with full recovery.

Wednesday the 3rd of February, 2010

Run 1 mile at 75-80% max effort With a 95(m)/65(f) pound barbell, press to failure. Upon failure, push press to failure. Upon failure, push jerk to failure.  Rest as needed and repeat for at total of two efforts. Note reps for each movement and total reps. Rest as needed 3 rounds for time: 30 wall ball shots, Run 400 meters, 15 minute cutoff

Tuesday the 2nd of February, 2010

"Cindy" 20 minutes, as many rounds as possible of: 5 Pull ups 10 Push Ups 15 Squats Of Interest: Fitness as a Full Time Pursuit Get your Test up! Friday brings the return of The Sexy, only sexier!

Athlete Of The Month For February, 2010

Niev D Bar AKA  "DBAR" Dedication personified. Shows up early whether tired or not, every day and puts in an all out effort. DBAR has adopted the lifestyle of CrossFit which has changed his life and has made an impact on the people around him. A former pack and a half/day smoker, he weighed 215lbs not worrying about the diet or lifestyle choices he made. Since completing his introductory sessions on November 24, 2009 he has lost over 20lbs following the zone diet principles and his own c...