Saturday the 19th of February, 2011

"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball

Friday the 18th of February, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed. For time: 225 pound Deadlift, 21 reps 400 meter Run 225 pound Deadlift, 18 reps 400 meter Run 225 pound Deadlift, 15 reps 400 meter Run 225 pound Deadlift, 12 reps 400 meter Run Use 50-60% of your training max for deadlifts. If you are interested in having prepared Zone and/or Paleo meals delivered to the gym 4 days a week, please leave your name on the whiteboard. Cost is 85-100 a week for breakfast, lunch and dinner.

Thursday the 17th of February, 2011

"Climb n Grind" 5 rounds 3 Rope Climbs 21 Burpees 400 Meter run Of interest: Rope climb tutorial If you are interested in having prepared Zone and/or Paleo meals delivered to the gym 4 days a week, please leave your name on the whiteboard. Cost is 85-100 a week for breakfast, lunch and dinner. Shabbos WOD 1 500 meter high bar prowler push, for time. Loop is counter clockwise. RX: 90/50 Int: 50/30 Beg: 30/0 12 minute time limit.

Wednesday the 16th of February, 2011

Overhead Press 3-3-3+ (70-80-90%) Rest as needed Supplement (Not for time) 5 rounds 10 Shoulder Taps 30 seat scoots 50 double-unders Finisher: Tabata Row for meters No Beach Boot Camp this morning! Back on for Friday! Of Interest: Great deal on kite surfing lessons.

Welcome to CrossFit 305!

So you just bought a Groupon or Living Social voucher? Great! Please take a few moments to read this before going any further. What do I do first? 1)  Create a user account on MindBody. Click on this link to get started: http://clients.mindbodyonline.com/ws.asp?studio=CrossFit305 2)  Sign up for an OnRamp Fundamentals class by emailing crossfit305@crossfit305.com 3)  Print out, fill out, and sign this waiver.  CrossFit 305 waiver 4)  Show up and start working out! FAQ Wha...

Tuesday the 15th of February, 2011

"Wittman" Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box

Monday the 14th of February, 2011

Front Squat 3-3-3+ (70-80-90% of your training max) Rest as needed. How many rounds can you do in 20 mins of: 10 Pull-ups 10 Front Squats(95/63) 400 m Run Rx+How many rounds can you do in 20 mins of: 6 Muscle Ups 6 Front Squats (135/93) 400 m Run WOD from CFEvolution Skill of the week: Strict Pull Up Challenge of the week: Max reps, strict pull up So, you just bought a Groupon coupon? CLICK HERE!

Athlete of The Month for February, 2011

Debbie 'Doodles' Fuegill is our athlete of the month for February, 2011 Debbie has been training with us since the beginning. Originally a 1 on 1 client with Pete, she has since made the switch to group classes and is always a welcome addition. She has a background in gymnastics and it shows in her movements. She can hold a handstand longer than anyone on our gym and regularly beats times from people half her age. 'Doodles' is a part of what makes 305 great. Diversity. Congratulations Debbie,...

Sunday the 13th of February, 2011

Team WOD Partner 1 holds Handstand/ Partner 2 performs max  push-ups When partner 1 drops from handstand the roles reverse. After each partner goes once both partners as a team run 500 meters prior to starting next round. First team to 200 is the victor!

Saturday the 12th of February, 2011

Only one class today at 9am! NO KIDS CLASS! NO ON RAMP! NO OLYMPIC LIFTING! NO NOON WOD! We will be competing at the WINTER WOD 2. 9AM WOD: “Badger” 3 Rounds for Time: 30 Squat Cleans (95/65) 30 Pullups Run 800m Last completed 10.22.10