Monday the 6th of September, 2010

Labor Day Limited Schedule 10am Surprise WOD

Sunday the 5th of September, 2010

Rest Day 10am Class ONLY tomorrow - all other classes are cancelled for Labor Day

Saturday the 4th of September, 2010

Noon WOD (CrossFit Only): "The Destroyer" For time: 10 muscle ups 20 hang power snatch 95/65 30 push press 95/65 40 hang power clean 95/65 50 back squat 95/65 40 hang power clean 95/65 30 push press 95/65 20 hang power snatch 95/65 10 muscle ups Every time the barbell touches the ground complete 5 burpees. If you cannot do muscle ups, do 30 band muscle ups. Compare to April 1st, 2010 Kids class is back on at 9am today! 9am 305 Workout Class (open to eve...

Sunday the 29th of August, 2010

Top 2 Will Durkee 2nd, Sean Walbridge 1st Thanks to everyone who made it possible.

Friday the 27th of August, 2010

Deadlift 5-3-1+ (75-85-95%) 1k run "Randy" (75 pound Power snatch, 75 reps for time) 1k Run 305 Workout KB deadlifts 1.5/1 pood 10-15-20 100 pushups for time every time you break your sets, run 200m

Thursday the 26th of August, 2010

  CrossFit WOD 5 minutes of  Muscle-ups 5 minutes rest 4 minutes of  Anchored or GHD Sit-ups 4 minutes rest 3 minutes of Hanstand push-ups 3 minutes rest 2 Minutes of double-unders 2 minutes rest 1 Minute of KB swings Score is total reps completed     305 Workout 5 rounds for time of Row 500m Run 500m  

Wednesday the 25th of August, 2010

Overhead Press 5-3-1 (75-85-95%) 10 minute AMRAP 5  Push-press (95/65)  7 Sumo Deadlift  9 Squats 305 Workout Pike Push-ups 5-5-5-5-5 16 rounds for time every minute perform 7 burpees The 305 Workout is now Monday through Friday at 9:30am and 6:00pm!!

Tuesday the 24th of August, 2010

30-25-20-15 and 10 rep rounds of: Burpees Box jumps, 24 inch box Toes to bar 305 Workout 5 rounds for kettlebell swing reps: Mark out 5 yards (15 feet) Lunge 25 yards on 5 yard track, holding kettlebell Run 300 meters Max reps kettlebell swings with the balance of four minutes Rest one minute

Monday the 23rd of August, 2010

Front Squat 5-3-1+ (75-85-95%) Five rounds for time of: 135 pound Squat clean thruster, 5 reps 10 Chest to bar pull-ups 305 Workout Sandbag Squats 60/40 12-12-12 5 rounds for time of: 10 burpees 10 box jumps (24") 10 knees to elbow     Starting today The 305 Workout has classes Monday-Friday at 9:30am & 6pm. Enjoy the expanded schedule!

Sunday the 22nd of August, 2010