Sunday the 20th of May, 2012

Today is our 4 Year Anniversary Party! Come join us for food and fun from 10am-2pm! No Yoga Today.

Saturday the 19th of May, 2012

2 rounds for time Max american kettlebell swings (53/35) Perform remainder of 75 reps with burpees 500 meter run (75 unbroken kettlebell swings means you dont have to do any burpees) This Saturday, High Noon at CF 305 The Beer Mile This Sunday at CF 305 10am-2:00pm Our 4 Year Anniversary Party BE THERE!

Friday the 18th of May, 2012

Power Clean 5-5-5-3-1+ (55-65-75-85-95%) Weighted chin-ups 3-3-3 Rest as needed Teams of 2 alternate for a total of 4 rounds each Each team member must complete 50 pulls on rower per round-Score is max calories as a team This Saturday, High Noon at CF 305 The Beer Mile This Sunday at CF 305 10am-2:00pm Our 4 Year Anniversary Party BE THERE!

Thursday the 17th of May, 2012

Snatch-Work up to heavy single in 3 waves Supplement (5 minutes, break sets as needed) Floor wipers (135/93) This Saturday, High Noon at CF 305 The Beer Mile This Sunday at CF 305 10am-2:00pm Our 4 Year Anniversary Party BE THERE!

Wednesday the 16th of May, 2012

A.Push press 5-5-5-3-1+ (55-65-75-85-95%) B.Three efforts for time on 2 minutes, Ring support hold    C. 1 Mile run Max push-ups with the balance of 12 minutes Note run time and total push ups.   SCORES This Saturday, High Noon at CF 305 The Beer Mile This Sunday at CF 305 10am-2:00pm Our 4 Year Anniversary Party BE THERE!

Tuesday the 15th of May, 2012

3 rounds for time 100 Double-unders 30 DB Ground to overhead (45/30) 30 pull-ups SCORES This Saturday, High Noon at CF 305 The Beer Mile This Sunday at CF 305 10am-2:00pm Our 4 Year Anniversary Party BE THERE!

Monday the 14th of May, 2012

Front squats 5-5-5-3-1+ (55-65-75-85-95%) Box Jumps 5-5-5 Rest as needed 1 round every minute for 10 minutes 5 Front squat (165/103) 1 Thruster SCORES Last completed on 2.20.12 Reminder: Please sign up online/over phone/via e-mail as well as physically check in upon arrival on time for classes. If you are late, your spot may be forfeited and you will be asked to wait until the next class. For serious.

Friday the 4th of May, 2012

Power clean 5-5-5 (65-75-85%)   Weighted chin-up 3-3-3 Rest as needed 5 rds for time "H.T.F.U." (Hurry The F*-! Up) One partner holds push up plank while the other partner runs 300 meters -3 burpee penalty each time either partner breaks position or takes a knee to be taken before time is called. Run cannot start until plank has been established by partner. SCORES CrossFit 305/A1A Happy Hour at the Stage Tomorrow Night!!! Be there or be square.  

Thursday the 3rd of May, 2012

Snatch 1-1-1-1-1 Rest as needed 12 minutes AMRAP Rope climb Ladder 7 Front squat 135/93 SCORES CrossFit 305/A1A Happy Hour at the Stage this Saturday!!!

Wednesday the 2nd of May, 2012

Push press 5-5-5 (65-75-85%) Rest as needed "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups SCORES