Sunday the21st of November,2010

Crossfit  Team WOD 11am "The Greek Tragedy" Teams of 2 6 minute AMRAP of 20' shuttle run-partner 1 holds elbow plank while 2 shuttles back and forth jumping over Partner 1 each trip. Total touches count for seconds to be subtracted from total time of timed WOD. WOD time starts 1k Sandbag run (40lbs any way, anybody carries) 50 Box jump Burpees(1 person working at one time) Finisher Partner L-sit (each team adds up total of 5 minutes hold time) ...

Saturday the 20th of November, 2010

9am-305 Workout & CrossFit 305 Kids 10am-OnRamp 11am-Olympic Weightlifting 12pm-CrossFit WOD 1pm-Beer Mile "Grind & Burn" 20 minute AMRAP 25 double unders 20 walking lunges 60/40 15 kettlebell snatches 1.5/1 10 cleans 60/40 5 muscle ups

Friday the 19th of November, 2010

    Deadlift 5-3-1+ (75-85-95%) L-Sit 1-1-1    Rest as needed  5 rounds for time: Clean & Jerk 135/95, 6 reps Run 200 meters  2:38 a day can give you a PR (requires subsciption) 

Thursday the 18th of November, 2010

"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Of interest: Man runs marathon with a gas mask Inspiration for Saturday Saturday Beer Mile at 1pm (open to anyone) iphone users:  Cool app to eat better with!

Athlete of the Month for November, 2010

Ivette Brown is our athlete of the month for November, 2010. Ivette came to us without pull ups and was afraid to handstand. After a lot of hard work and practice, she's a pull up machine (NO BANDS!) and kicks her self up to the wall for handstand push ups. Ivette has been making our 11am class brighter since our old location and has made improvements in every area of fitness. She shows up, puts in the work and never complains. Congratulations Ivette!

Wednesday the 17th of November, 2010

Press 5-3-1+ (75-85-95%) Rest as needed Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 Weighted situps

Tuesday the 16th of November, 2010

"Lumberjack 20" 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m Last completed 3.27.10

Monday the 15th of November, 2010

Front Squat 5-3-1+ (75-85-95%) Rest as needed Complete as many rounds as possible in 12 minutes of: Dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent Skill of the week: L-Sit Over the course of this week, accumulate as much time as possible in the L-Sit position. For those of you still working on the muscle up, DO NOT STOP! Firebreather Sundays check blog for details.

Athlete Of The Month For October, 2010

Will Durkee is our athlete of the Month for October, 2010. Will came to 305 from Chicago this summer after a few shorter visits. An accomplished college wrestler, Will is now an accomplished ju jitsu competitor. His dedication to improvement is seen daily at 305. You can find him investing time working on weaknesses and pushing himself and others to the limit in conditioning routines. In addition to having near unmatched conditioning, Will is also known to bring some of his own tools into th...

Sunday the 14th of November, 2010

11am CrossFit  WOD 6:30pm Yoga Yoga Cancelled Today