Today is our grand opening celebration. We will have a grill going later in the day and workouts all day. Bring your family&friends and spend some time with the 305 family. Everyone is welcome!
9am-305 Kids & 305 Workout
10am-12pm Skills Challenge
12pm-2pm Daily WOD
2pm-4pm BBQ
Bring some grillables, some drinks and spend the day with us!
Approximately 25 fire breathing rubber rug rats this morning.
WARMUP – Sprints, Speed, Agility work, Agility Ladder (amazing consistent improvement from the kids who have been doing this for a few weeks)
SKILLS – Knees to Elbows / Bar Hangs
WOD – Over / Under paralette ladder to 8. (over paralette 1-8 times, then under and through)
GAME – Leapfrog races, Musical Medballs
Great job by Coach Jamie as well!
For those of you who have not checked out the Saturday morning vibe at 305, you are missing something . Every week there are over 50 people (adults and kids) working out and having fun. It is something truly unique and special. Party was great too. Congrats to all who nailed their first Muscle up with an audience!
What a great day! Thanks to all that came out and worked out, BBQ’d & hung around. Way to go Karina, Mettel, Terry & Army Guy on nailing that first muscle up! Pretty cool to watch that. A big thanks to all of the other gyms that came out and showed support…now who’s gonna drink all of this left over beer?
Running DT-16:57 ouch.
Had a great time. The new place looks great
Running DT-20:31 Thought i was going to loose the 5 guys burger on round 3.
Happy to hear CF305 had a good grand opening.
25 kids? Terrific.
WO Saturday = indoor track intervals, 5k row @22:02.4, core work, and 45 minute outdoor practice session at nearby golf course. Rest day today.
Susan and Freja – Welcome to Miami. Have a nice week with Dan, Tina, Kaya, and the CF305 gang.
Strong work, Tom. I will be sure to hit you up for some row pointers next time you are in town.
Saturday: JT (DT’s lightweght younger brohter) 21-15-9 HSPU, ring dips, puhsups: 11:45. strange one. fatigue sets in early and powerfully on this one> HSPU were one at a time at the end. no chance at doubles.
Sunday: Tabata Something Else: 435 (PR):
Pullups (15,12,10,10,10,8,9,7)
Pushups (21,17,13,12,11,10,10,10)
Situps (all 13 except for 12 in set 6)
Squats( 18, 18, 18, 18, 19, 18, 20, 19)
I need to get my hands on a barbell – and a babysitter.
Way to go JM
Max kipping pull ups: 35
Max HSPU: 19
500M run: last place
Mettel’s face was priceless.
Running DT
15:47
Great day