CrossFit

Tuesday the 22nd of May, 2012

 

Beer mile 2012

“This One Goes To Eleven”
Three rounds for time of:
Run 400 Meters
10 clean & jerk, 135 pounds

Rest to 15 minutes
Two rounds for time of:
20 thigh slap push ups
20 chest to bar pull ups
Rest to 25 minutes
One round of:
30 toes to bar
30 bar touch burpees

SCORES

Last completed 11.11.11

Nutrition Challenge with body measuring scans and nutritional guidance! get in on it!

CrossFit

Monday the 21st of May, 2012

In 15 minutes, work up to a heavy single for Front Squat

Rest as needed

3 Rounds for time of:
15 Overhead Squats, 95/63 pounds
15 Over the Bar Lateral Burpees

SCORES

Midline:
100 chest to thigh sit ups, for time

The Bogalusa Heart Study

Nutrition Challenge with body measuring scans and nutritional guidance starts June 9th! Get in on it!

CrossFit

Sunday the 20th of May, 2012

Crossfit-305-Miami-4-year-anniversary

Today is our 4 Year Anniversary Party!

Come join us for food and fun from 10am-2pm!

No Yoga Today.

CrossFit

Saturday the 19th of May, 2012

The Garage Workout

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!

CrossFit

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!

CrossFit

Thursday the 17th of May, 2012

Welcome to 305 Alexia

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!


CrossFit

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.
 
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!

CrossFit

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!

CrossFit

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.

CrossFit

Sunday the 13th of May, 2012

“Mother Day Mangler”
21, 15 & 9 reps of:
Calorie Row
50/35 pound dumbbell Thruster
Burpees