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.

3 rounds for time

Good luck to all who will be competing at the Florida sectionals at BGI this weekend.

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

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?

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

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.

Moving Day WOD 1pm

Pick up as much weight as you can, carry it 400 meters, drop it, run back. 60 minutes, as much weight as possible.
Running and Olympic class canceled for the day

15-9-6 Squat Clean 135 with metal plates, Box Jump 30″, Sprint 100 meters between rounds and to finish.

Rest as needed

Tabata push ups

Sectional Competitors: Same as above without push ups, work lightly on weaknesses, stretch and roll.

Of interest:

• OLY comp streaming from the Arnold
• The evolution of free weights

Overhead Squat hold for time 95/65, 2 efforts with full rest

Deadlift 3-3-3

Rest as needed

4 Handstand Push Ups, 8 KettleBell Swings, 12 Squats- 8 minutes AMRAP

Sectional Competitors: Same as above, lighter than usual on the deadlifts focusing on perfect form.