Thursday the 1st of September, 2011

“None Shall Pass” 500 meter row 500 meter sandbag carry, 60/40 500 meter run 500 double unders 500 meter run 500 meter sandbag carry, 60/40 500 meter row 40 minute time limit. Substitute double unders with 100 burpees. Last completed 1.6.11 We are having a rope climbing seminar at 305 next Saturday with two women who do aerial events and circus climbing. A1A Kids Program Starts next Tuesday - two classes - one at 4:00pm and one at 4:45pm Sign up at this link. 4:00-4:45pm 6 &...

Wednesday the 31st of August, 2011

Press 3-3-3+ (70-80-90%) Rest as needed 4 rounds for reps: 3 minute AMRAP 5 handstand push ups 10 toes to bar 25 double unders Rest 1 minute We are having a rope climbing seminar at 305 this Saturday with two women who do aerial events and circus climbing.

Athlete Of The Month August, 2011

Marta Riley From our Facebook page: "Marta Riley, age 71, just told me she took herself out for a test drive yesterday. She used to have to stop and sit down 6 times or more every time she visited Ikea. Yesterday she did the whole store without rest and then topped it off by going to Whole Foods, Target and Walgreens. If that's not CrossFit, I don't know what is!" I remember the first time I spoke to Marta. She had found our flier at Sakaya Kitchen. She told me she was the most unfit pers...

Tuesday the 30th of August, 2011

"Helen" 3 rounds for time of: Run 400 meters 21 Kettlebell Swings, 1.5 poods 12 pull ups We are having a rope climbing seminar at 305 next Saturday with two women who do aerial events and circus climbing.

Monday the 29th of August, 2011

Get up! Its Monday. Front Squat 3-3-3+ (70-80-90%) Rest as needed 3 rounds for time of: 115 pound overhead squat, 10 reps 30 box jumps, 24 inch box Challenge of the week: 1 minute, max burpees

A Simple Guide to the CF 305 Strength Program

Here at CrossFit 305, we have found that a simple, slightly tweaked version of Jim Wendler's 5-3-1 program leads to big results safely and effectively. With little more than 15 minutes three times a week, using the 3 major lifts (Squat, Press, Deadlift) you can gain strength and still have plenty of time for conditioning, skills and flexibility work. How does it work? Start by finding your 1 rep max for all three lifts. Sound familiar? It is. Those three lifts combined are the CrossFit Tot...

Sunday the 28th of August, 2011

5 rounds, not for time: Bodyweight Bench Press, max reps Strict Pull up, max reps  

Saturday the 27th of August, 2011

Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood 305 Workout at 9am, WODs at 11am and 12pm

Friday the 26th of August, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10- pounds to your deadlift training max today Rest as needed Three efforts with full recovery: Row 500 meters Run 400 meters 100 double unders Substitute double unders with 25 burpees. Last completed 3.25.11

Thursday the 25th of August, 2011

“The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.