Wednesday the 17th of March, 2010

For Time: 1500 meter Row 400 meter plate run 45/25 2000 meter Run

Tuesday the 16th of March, 2010

Florida Sectional WOD #1 Every 2 minutes for 4 rounds of: 150m Sprint 5 Rolling Burpees (AKA "Man on Fire") Max Rep Kettlebell Swings (M:70#, W:53#) Score = Total Kettlebell Swings, you must complete one swing each round to score. Of interest: CrossFit 305 has registered a team for the Affiliate Cup at Regionals. Want to compete? Get ready for try outs. More info coming soon. Please hold your questions. The 305 Workout has started. Every Monday, Wednesday & Friday ...

Monday the 15th of March, 2010

CrossFit Games 2010 Florida Sectional WOD #2 1 Round for reps: 3 minutes max reps box jumps 24/20 Rest 1 minute 3 minutes max pull ups Rest 1 minute 3 minutes max Thruster 115/85 Of interest: Scores for the 2010 Florida Sectionals Scores for this workout from the Sectional Defranco's Simple 6 upper body warmup

Sunday the 14th of March, 2010

Paleo pizza recipe http://www.norcalsc.com/index.php/index.php?/post/primal_pizza/ 1 round for time

Saturday the 13th of March, 2010

NO CLASSES SCHEDULED FOR TODAY For those interested in coming out to show support log on to http://www.bgifit.com/ for directions to site of competition. The rate/ day is $25 and can be paid for prior to entry.

Friday the 12th of March, 2010

10 Power Clean (135/95), 30 Kettlebell swings (1.5/1), 400 meter run 3 rounds for time Good luck to all who will be competing at the Florida sectionals at BGI this weekend.

Thursday the 11th of March, 2010

RUN! 800m 600m 400m 300m 200m 100m With a continuously running clock: Run 800m At the 6 minute mark, run 600m at the 11 minute mark, run 400m at the 15 minute mark, run 300m at the 18 minute mark, run 200m at the 20 minute mark, run 200m at the 21 minute mark, run 100m Rest as needed 2 minutes max Knees to Elbows

Wednesday the 10th of March, 2010

5 rounds for time: 30 Mountain Climber 15 Box Jump 7 Power Snatch 95/65 Rest as needed 10 yard sprint 3 burpees 3 minutes AMRAP Be sure to register for your classes this week. Post times and thoughts to comments. Of interest: Flexion Extension The toughest endurance race on the planet, Miami 2011! Are you overtraining?

Tuesday the 9th of March, 2010

Deadlift 5-5-5-3-3-1 Rest as needed 30 sit ups Row 250 50 squats 3 rounds for time Of interest: 313kg front squat Florida Sectional Movement Standards

Monday the 8th of March, 2010

We are at the new location starting today! The address is 5940 NE 4th ave at the corner 59th terrace and 4th ave. For time: Run 400 meters 25 burpees 4 rounds Post times and reflections to comments Thank you so much to all of the CrossFit 305 athletes who make this gym one of the best places to workout! 400 meters=1312.34 feet or 437.2 yards.