Wednesday the 1st of June, 2011

Press 5-5-5+ (65-75-85%) Add 5 pound to your Press training max today. 12 minute AMRAP: 5  handstand push ups 10  ring dips 15 second ring L-sit hold RX+=muscle up to all ring movements.

Tuesday the 31st of May, 2011

Front Squat 5-5-5+ (65-75-85%) Add ten pounds to your training max today. 21-15-9 Overhead Squat 95/63 Kettlebell Swing, 70/53

Monday the 30th of May, 2011

Only one WOD today at 9:00am, open to all levels! "Disposable Heroes" 5 rounds for time: 400m run 40m of lunges 25 knees to elbow* 25 Push ups 25 burpee pull ups * 5 burpees everytime you drop from the bar during knees to elbow Swamp Monster is Coming!

Athlete Of The Month May, 2011

Sunday the 29th of May, 2011

Yoga at 9:30am WOD at 11:00am

Saturday the 28th of May, 2011

CrossFit Games North Central Twitter Feed Yoga at 9:30am, WOD at 11:00am tomorrow WOD at 9:00am ONLY Monday.

Friday the 27th of May, 2011

2011 CrossFit Games Regional Workout 1 For time: Run 1000 meters 30 Handstand push-ups Row 1000 meters Post time to comments. For handstand push ups use 45# plates and an abmat. Hands have to stay inside of the plate but do not have to cover holes. Important announcement – this Monday (Memorial Day) there will be only one class all day – 9am – get ready for a serious heavy grinder to honor our men and women who protect this country. Follow CrossFit 305 at the CorssF...

Thursday the 26th of May, 2011

5 rounds for time Run 400 meters 15 Burpee Box Jumps, 24/20" 20 minute time limit Of interest: Dr. Katz doing a backflip. Click Here

Wednesday the 25th of May, 2011

"DT" 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Important announcement - this Monday (Memorial Day) there will be only one class all day - 9am - get ready for a serious heavy grinder to honor our men and women who protect this country.

Tuesday the 24th of May, 2010

"Michael" 3 rounds for time of: Run 800 meters 50 back extensions 50 sit ups