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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>Wed, 10 Mar 2010 03:39:58 +0000</lastBuildDate>
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	<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
Post times and thoughts to comments
]]></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>
			</item>
	<item>
		<title>Wednesday the 3rd of March, 2010</title>
		<description><![CDATA[Row 2,000 meters for time
Rest as needed
2 minutes max Abmat sit ups, 2 minute plank hold, 2 minutes max Abmat sit ups
Sectional Competitors: Work on weaknesses, work on pacing, practice mental preparation, discuss recovery/nutrition between workouts.
 
Of interest:

Tapering for Enhanced Performance
21 ways to be built like a bad ass

]]></description>
		<link>http://crossfit305.com/2010/03/02/wednesday-the-3rd-of-march-2010/</link>
			</item>
	<item>
		<title>Tuesday the 2nd of March, 2010</title>
		<description><![CDATA[&#8220;Nancy&#8221;
5 rounds for time, 400 meter run, 15 Overhead Squat 95/65
Sectional Competitors: Work on weaknesses. Rope climbs, double unders, light oly lifts, rowing, pull ups, muscle ups, hspu, etc. After, run 400 meters x 4 w/ equal rest, all efforts within 3 seconds of each other. Stretch and roll. 
]]></description>
		<link>http://crossfit305.com/2010/03/01/tuesday-the-2nd-of-march-2010/</link>
			</item>
	<item>
		<title>Monday the 1st of March, 2010</title>
		<description><![CDATA[&#8220;Cindy&#8221;
5 pull ups, 10 push ups, 15 squats
20 minutes AMRAP
Compare to February 5th.
Sectional Competitors: Max Squat Snatch in ten minutes, not including warm up. Rest as needed. 5 minute MetCon, Pete&#8217;s choice. 
Of interest:

Those who suffer from constipation will find this exercise of invaluable aid

]]></description>
		<link>http://crossfit305.com/2010/02/28/monday-the-1st-of-march-2010/</link>
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