Friday the 21st of March, 2013

Hang Power Clean 5-5-5-5-5+ Max effort head/handstand hold in between each set Rest as needed CrossFit Games Open WOD 14.4 Alternate WOD: Row 2,000 meters Rest balance of 12  minutes Row 1,000 meters Rest balance of 20 minutes Row 500 meters Supplement: 3 rounds/20 GHD sit ups/20 Back Extensions/10 Barbell Roll out Sign up for BATTLE FOR BISCAYNE  

Monday the 27th of January, 2014

Front Squat 5-5-5-3-1+ (75-75-75-85-95%) Bulgarian Split Squat 10-10-10 (per side) Rest as needed Every minute, on the minute for 10 minutes: 10 Wall Ball shots 20/14# 11'/10' 7 Push ups, feet on a 45# plate Supplement: 2 minutes, max reps weight sit ups (ball on chest) What's the best rock album of all time? Post answers in comments!

Wednesday the 8th of January, 2014

Rope climb skill work Rest 21, 15 & 9 reps of: Wall Ball 20/14#, 11'/10' Kettlebell Swing 70/53 Rest the balance of 10 minutes 300 yard shuttle sprint, 2 efforts resting the balance of 4 minutes between  SCORES 

Tuesday the 7th of January, 2014

5 Rounds Not for Time: 15 Push-ups 15 Pull-ups 15 Air Squats Focus on Air Squat technique. The back should be rigidly in extension, any butt-wink, or flexion in the lumbar or thoracic spine will require scaling. Scale for Pull-ups is Bicep curls. "DG" Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 53/35 pound 1 arm Kettle bell thruster, 8 reps 53/35 pound Kettle bell walking lunge, 12 steps SCORES Nutrition Challenge starts this Sunday! See you ...

Monday the 6th of January, 2014

Establish a new Front Squat 1 Rep Max Rest as needed 10 Minute AMRAP: 10 Pull ups 10 Burpees Supplement: Tabata Sit Ups Sleep on Green 2014 New Year's Nutrition/Sleep Challenge!

Thursday the 2nd of January, 2014

  "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball SCORES

Wednesday the 1st of January, 2014

Welcome to 2014. What are your Goals for the New Year? No classes today. Rest, Relax, Recover and get ready for a Great 2014!

Tuesday the 31st of December, 2013

HAPPY NEW YEAR! One Class Today  @ 9am @ CrossFit 305

Monday the 30th of December, 2013

Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powerclean, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps SCORES One Workout tomorrow at 9AM!  Box closed Wednesday January 1st!    

Sunday the 29th of December, 2013

9:30 Yoga 10:30 World's Best Oly Class 11:30 Crossfit Wod