Sunday the 1st of May, 2011

"Eye of the tiger" "Jack the ripper" Perform in teams of 2 4 rounds 40 Burpee pull-ups 10yard sled push-Hi 400 meter run 10yard sled push-Low Buy out: 60 KB swings

Saturday the 30th of April, 2011

  Crossfit Open WOD 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups......

Athlete Of The Month April, 2011

Allan Ajoy Allan started in the 305 Workout program. He was already in pretty good shape, but 305 pushed him to a new level. After a few months of the 305 Workout, Allan made the switch to CrossFit classes. He still does both classes, but his increased strength has meant that he know posts the time of the day in many workouts. Allan pushes hard overtime and helps to make 305 what it is. Thanks Allan, and congrats.

Friday the 29th of April, 2011

For time: Row 750 meters 21-15-9 Sumo Deadlift High Pull 95/65 Wall Ball 20/12 Last completed 4.9.10 Happy Hour is tonight at 7:00pm:

Athlete Of The Month April, 2011

Allan Ajoy Allan was one of our first 305 Workout members. We won't tell you how old he is, but it's at least 10 years older than you'd guess. After more than a few months, Allan made the jump to the CrossFit program and has been steadily improving. He posted the time of the day regularly in the 305 Workout. When he first started CrossFit we knew it was hard for him to not be in the lead, but with slow steady work and changes in his nutrition he has overtaken many veterans and become a true p...

Thursday the 28th of April, 2011

Meeting at gym at 5:00pm to carpool over to Bayfront park. We will be there at 5:30pm for those who are meeting us there. Click on link to view tent map. We are tent GL-20 Pick up race packet today at gym or at the tent. We will provide refreshments and adult beverages. Feel free to bring something! 30 muscle-ups -or- 10 Burpees on the minute x 10 minutes Of Interest: CrossFit is Turreble

Wednesday the 27th of April, 2011

Crossfit Open WOD 11.6 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters (100/65) 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15, 18, 21, 24, etc. until time expires.

Tuesday the 26th of April, 2011

Power Clean 1 rep on the minute for 15 minutes, use 80-85% of 1RM Rest as needed 10 efforts, 100 meter sprint, starting every 90 seconds Yoga Returns this Sunday at 9:30am Happy Hour Friday at 7pm New Schedule is now in effect: 4:45pm (advanced CrossFitters ONLY – must be trainer approved) 5:30pm – CrossFit WOD 6:00pm – 305 Workout 6:30pm – CrossFit WOD 7:30pm – CrossFit WOD

Monday the 25th of April, 2011

"Chesty" 20 minute AMRAP 5 Chest to Bar Pul-ups 10 Push-ups 15 Squats

Sunday the 24th of April, 2011

No Crossfit class today. Come join us for Yoga with Amy at 9:30am free for members, $10 for drop ins