Friday the 3rd of September, 2010

Free Friend Friday! Bring a friend to class for free today. Any class, all day!   Tabata! Games Standards Push Ups Squat to Ball Chest to Thigh Sit Ups, no anchor Box Jumps 24/20     Bonus round: Tabata Row

Thursday the 2nd of September

“Sexy MetCon” 100 double unders 90 squats 80 push press 45# 70 walking lunges 60 sit ups 50 push ups 40 pull ups 30 wall ball shots 20# 20 kettlebell swings, 2 pood 10 burpees

Wednesday the 1st of September, 2010

                      Press 5-5-5 (40-50-60%)     "Running Annie" 500 meter run 50 double unders 50 sit ups 400 meter run 40 double unders 40 sit ups 300 meter run 30 double unders 30 sit ups 200 meter run 20 double unders 20 sit ups 100 meter run 10 double unders 10 sit ups  Sit Ups are anchored chest to thigh. Scale double under numbers according to ability. 305 Workout Push-ups 10-15-20-25 Rest then Running Angie Of interest: Our next Leanout C...

Tuesday the 31st of August, 2010

"OMFG!" Ten minutes AMRAP 7 power snatch 95/65 7 sumo deadlift high pull 95/65 7 hang power clean 95/65 Rest 5 minutes 7 minutes AMRAP 7 burpees 7 box jumps, 24/20 7 walking lunges, per leg Rest 3 minutes 4 minutes AMRAP 7 thrusters 95/65 7 pull ups Rest 1 minute Run 500 meters for time Score is total reps minus seconds from run. Run is from door to door, anyway. Lunge with both legs=1 Scoring Example: 5 ro...

Nutrition Challenge Winners!

Monday the 30th of August, 2010

Deload week! Front squat 5-5-5 (40-50-60% of 90%) Power Clean Ladder 155/95 Rest as needed Run 1 metric mile for time (3 times around the block, counter clockwise) 305 Workout Sandbag Squats 60/40 10-15-20 8 rounds for time 10 box jumps 20 air squats 300m rest 1 minute OPEN HOUSE THIS FRIDAY ALL DAY LONG - ALL CLASSES WILL BE OPEN IF YOU HAVE A FRIEND WHO WANTS TO TRY IT OUT!

                                   Athletes and judges, please arrive by 8:30am for standards and heat assignments. WOD 1 25 Lateral jump burpees Run 500 meters With the remaining balance of 7 minutes, perform AMRAP: 5 Thrusters 5 Pull Ups Score is total thrusters & pull ups Advanced-115/75, chest to bar/chin over bar Intermediate-95/65, chin over bar Beginner-65/45, chin over bar, band assist accepted WOD 2 Advance...

Athlete Of The Month For August 2010

Lazaro 'Laz' Suarez is the CrossFit 305 Athlete of the Month for August, 2010 I'd heard it all before. A neighbor of mine was coming to the gym. No, really...this time for real! When Laz told my visiting father that he was coming in the gym, I brushed it aside. People say they're getting into the box all of the time, many of them repeat offenders. When Laz showed up, asked how to get started and signed up for our On Ramp program, I was a little surprised, a lot impressed. He was plain...

NEW SCHEDULE!

CrossFit classes remain the same... Monday-Friday 6am, 7am, 11am, 5pm, 6pm, 7pm Saturday-12pmSaturday-9am 305 Workout is now has an expanded schedule! Monday-Friday 9:30am & 6pm Remember, if you are a member of the CrossFit program, you are free to attend any class you like. As always, we are open to suggestions for new class times!

Friday the 20th of August, 2010

Deadlift 3-3-3+ (70-80-90%) For Time: Row 500 Meters 25 Box Jumps 24″Men / 20″Women 400 Meter Sprint 25 Dead Lifts 185# Men / 135# Women 25 Double Unders or 150 Single Jump Ropes 25 Pull Ups (chest to bar Men / chin over Women) 25 Wall Balls 20# Men / 14# Women 25 Kettlebell Swings 53# Men / 35# Women 25 Burpees