Wednesday the 1st of December, 2010

Press 5-5-5+ (65-75-85%) Add 5 pounds to your training max today. Rest as needed For time: 50 Wall ball shots, 20 pound ball 10 Muscle-ups 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20 pound ball 6 Muscle-ups 20 Wall ball shots, 20 pound ball 4 Muscle-ups 10 Wall ball shots, 20 pound ball 2 Muscle-ups Substitute 1 pull up and 1 dip for each muscle up. 20 minute time limit, scale accordingly. Chris Spealler 8:27, Jason Khalipa 10:20, Jaime Loe...

Tuesday the 30th of November, 2010

"Oi Vey" 5 rounds for time: 5 bar muscle ups 10 sandbag clean & jerk, 60/40 15 burpees, jump over sandbag lengthwise 20 walking lunges, 60/40 300 meter run Travel Fitness by CrossFit 305 on today's Thrillist

Monday the 29th of November, 2010

Front Squat 5-5-5+ (65-75-85%) Add 10 pounds to your training max today. Rest as needed "Jackie" Row 1000 meter 50 thrusters, 45/33 30 pull ups Skill of the week: Split Jerk Challenge of the week: 1,000 double unders for time. Complete this challenge anytime during the week either in one straight effort or broken up into seperate efforts over the course of the week. If you do it in one effort, note time and method used. Of Interest We are having our second annual...

Sunday the 28th of November, 2010

Crossfit team WOD 11am

Saturday the 27th of November, 2010

Seven rounds for time of: 5 Handstand push-ups 185 pound Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders   9am-Kids class/ 305 workout 11am- Olympic lifting 12pm- Crossfit WOD

Friday the 26th of November, 2010

Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold Class schedule open to Crossfit and 305 members: 9am, 10am, 5pm,6pm

Thursday the 25th of November, 2010

9am Combined CrossFit and 305 class Open gym till 11am Happy Thanksgiving !

Wednesday the 24th of November, 2010

    "Chutzpah" 5 rounds for time 21 Thrusters (75/45) 21 SDLHP (75/45) 21 Powersnatch (75/45) 21 *Double-unders (unbroken) *Double-unders MUST be unbroken in order to start next round. Consult with your coach for appropriate scale! Holiday Schedule Thanksgiving 9am class only!!! All are welcome. Friends, family etc. Friday - 9am, 10am, 5pm, 6pm  

Tuesday the 23rd of November, 2010

4 rounds for time: 400 meter run 50 Double-unders 20 L-pull-ups 15 Toes to bar Of interest: How fit are you?

Monday the 22nd of November, 2010

Skill of the week- Double unders 9 minute AMRAP 21 Double-unders 9 Squats 1 minute rest 7 minute AMRAP 21 double unders 7 Burpees 1 minute rest 5 minute AMRAP 21 Double-unders 5 C2B pull-ups