Thursday the 1st of May, 2014

4 Rounds for total reps: 1 Minute Front Squat 135/83 30 seconds rest 1 Minute Sit Ups 30 seconds rest 1 Minute Hang Power Clean & Jerk 30 seconds rest 1 Minute Over the Bar Burpees 30 seconds rest SCORES The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email for more info

Wednesday the 30th of April, 2014

Push Press 5-5-5-3-1+ Rack Jerk 1-1-1 Rest as needed Two rounds for time of: Row 500 Meters 20 Strict Press 95/63 Run 400 Meters 15 Strict Pull Ups Run 200 Meters 1 Rope Climb, 18' SCORES The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email for more info

Tuesday the 29th of April, 2014

"Nutts" For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate SCORES

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!