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	<title>CrossFit 305 - Miami, FL</title>
	<link>http://crossfit305.com</link>
	<description>Garage fitness in the heart of Miami</description>
	<lastBuildDate>Sat, 13 Mar 2010 00:00:31 +0000</lastBuildDate>
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	<item>
		<title>Saturday the 13th of March, 2010</title>
		<description><![CDATA[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.
]]></description>
		<link>http://crossfit305.com/2010/03/12/saturday-the-13th-of-march-2010/</link>
			</item>
	<item>
		<title>Friday the 12th of March, 2010</title>
		<description><![CDATA[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.
]]></description>
		<link>http://crossfit305.com/2010/03/11/friday-the-12th-of-march-2010/</link>
			</item>
	<item>
		<title>Thursday the 11th of March, 2010</title>
		<description><![CDATA[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


]]></description>
		<link>http://crossfit305.com/2010/03/10/thursday-the-11th-of-march-2010/</link>
			</item>
	<item>
		<title>Wednesday the 10th of March, 2010</title>
		<description><![CDATA[ 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?

]]></description>
		<link>http://crossfit305.com/2010/03/09/wednesday-the-10th-of-march-2010/</link>
			</item>
	<item>
		<title>Tuesday the 9th of March, 2010</title>
		<description><![CDATA[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

]]></description>
		<link>http://crossfit305.com/2010/03/08/tuedsay-the-9th-of-march-2010/</link>
			</item>
	<item>
		<title>Monday the 8th of March, 2010</title>
		<description><![CDATA[
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! [...]]]></description>
		<link>http://crossfit305.com/2010/03/07/monday-the-8th-of-march-2010-2/</link>
			</item>
	<item>
		<title>Sunday the 7th of March, 2010</title>
		<description><![CDATA[Rest, relax, recover.
]]></description>
		<link>http://crossfit305.com/2010/03/06/sunday-the-7th-of-march-2010/</link>
			</item>
	<item>
		<title>Saturday the 6th of March, 2010</title>
		<description><![CDATA[
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

]]></description>
		<link>http://crossfit305.com/2010/03/05/saturday-the-6th-of-march-2010/</link>
			</item>
	<item>
		<title>Friday the 5th of March, 2010</title>
		<description><![CDATA[15-9-6 Squat Clean 135 with metal plates, Box Jump 30&#8243;, 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

]]></description>
		<link>http://crossfit305.com/2010/03/04/friday-the-5th-of-march-2010/</link>
			</item>
	<item>
		<title>Thursday the 4th of March, 2010</title>
		<description><![CDATA[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. 
]]></description>
		<link>http://crossfit305.com/2010/03/03/thursday-the-4th-of-march-2010/</link>
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