Saturday the 4th of September, 2010

Noon WOD (CrossFit Only): "The Destroyer" For time: 10 muscle ups 20 hang power snatch 95/65 30 push press 95/65 40 hang power clean 95/65 50 back squat 95/65 40 hang power clean 95/65 30 push press 95/65 20 hang power snatch 95/65 10 muscle ups Every time the barbell touches the ground complete 5 burpees. If you cannot do muscle ups, do 30 band muscle ups. Compare to April 1st, 2010 Kids class is back on at 9am today! 9am 305 Workout Class (open to eve...

Monday the 2nd of August, 2010

CrossFit Class: Back Squat 5-5-5  (40-50-60%) "Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps 305 Workout (6pm): 5 pullups 10 burpees 20 push ups 30 walking lunges 40 squats 50 situps 120 jump rope 50 situps 40 squats 30 walking lunges 20 Pushups 10 burpees 5 pullups Of interest: USAPL August newsletter Men's RX Swamp Monster results are up on the events page.  More to follow soon. Gym only competition at the end o...

Tuesday the 27th of July, 2010

Back Squat 5-3-1 (75%-85%-95) For time: 135lb Front Squat 10 reps 50 Double unders 5 rounds Buddy Lee double under fix http://media.crossfit.com/cf-video/CrossFit_BuddyLeeFixJolieDU1.wmv Dont have jump rope yet? We have speed ropes in stock.

Monday the 19th of July, 2010

  Back Squat 3-3-3 (70%-80%-90%) 135lb Front squat, 7 reps (or 50% of your 1 RM work max) 7 Push-ups On the minute for 7 minutes Extra Credit: Max bar muscle ups/c2b pull ups, 1 round The Swamp

Tuesday the 13th of July, 2010

Back Squat 5-5-5 Rest as needed 10 pistols  R/L 3 rounds, not for time Rest as needed Reverse Tabata Sprints

Monday the 12th of July, 2010

Back Squat, 1 rep Overhead Press, 1 rep Deadlift, 1 rep Over the course of 15 minutes work up to a one rep max of back squat. Spend the next 15 minutes establishing a one rep max overhead press. Your final 15 minutes will be for a one rep max deadlift. Rest as needed 3 minutes of paralette lateral burpees for reps

Monday the 28th of June, 2010

Back Squat 5-3-1 Rest as needed "Fran" 21, 15 and 9 reps of: Thruster Pull Ups This Friday is an Open House day all day - All classes are open to walk-ins, first times, friends, co-workers, neighbors etc.  If you know anyone who wants to try something different, this is the day!

Monday the 21st of June, 2010

Back Squat 3-3-3 Rest as needed For time: *Front squat (95/65) 50 Box jump (24"/20") *Use your total reps score from the previous week (6/14) of tabata front squats. No score? Perform 50 reps.

Monday the 14th of June, 2010

Back Squat 5-5-5 Tabata front squat 95/65 50 GHD sit ups If you have any questions about percentages and loading, please email dominic@crossfit305.com Here is a stronglifting531 spreadsheet that will give you all your loads for the next month of training.  Just type your top lifts from last week into the green boxes and that will give you everything you need. If you want to read more, the book that gives you the info behind some of the programming we are doing is available for p...

Thursday the 10th of June 2010

Back Squat 1-1-1 Rest as needed 10 x 100 meter sprint on 90 seconds There are only 8 spots left for the Swamp Monster as of this afternoon.  Follow this link to sign up: July 24th - The Swamp Monster - 1 day, 3 events.  This will be a fun place to test your fitness against some of the best on Florida.