Sunday the 22nd of January, 2012

930am Yoga 11am WOD Bench Press 3-3-3+ (70-80-90% of Training Max) "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups

Sunday the 18th of December, 2011

Bench Press 5-5-5 (65-75-85%) add 5 pounds to your training max today Rest as needed Four rounds of 2 minutes work 2 minutes rest 5 muscle ups AMRAP Overhead walking lunge 45/25

Sunday the 4th of December, 2011

Bench Press 3-3-3 (70-80-90) Trainer choice WOD Ice Monster is coming http://youtu.be/8hO9k_TXtGA

Sunday the 27th of November, 2011

Bench Press 5-5-5 (65-75-85%) Rest as needed 300 yard shuttle run 3 efforts starting every 10 minutes

Wednesday the 7th of September, 2011

Press 5-3-1+ (75-85-95%) Rest as needed 5 efforts performed as superset, rest as needed after each set 155/83 pound bench press, max reps Push ups, max reps Rest as needed 20 consecutive broad jumps for total distance. -3 jump penalty for any extra steps. Feet must land flat!

Sunday the 28th of August, 2011

5 rounds, not for time: Bodyweight Bench Press, max reps Strict Pull up, max reps  

Wednesday the 31st of March, 2010

Bench Press 3-3-3-3-3 Rest as needed Row 500 meters Run 200 meters 50 Double Unders 3 Legless Rope Climbs 15' 50 Double Unders Run 200 meters Wear long socks for the rope climbs, bring your jump rope. CrossFit 305 Kids next class is TODAY! Wednesday the 31st of March at 4:30pm.  We will also have an adult class for those of you bringing kids, and anyone else as well. For those of you that came out Saturday, you know that the kids and the adults had a great time.  See you t...

Thursday the 8th of October, 2009

Bench Press5-5-5 Front Squat5-5-5Finisher for time: "Speedy McGoober"Row 250, Run 200, 1 rope climb, 50 double undersWhat's the sub for double unders you ask? There is no sub for double unders I say. Perhaps a triple under? Quadrups?Get Ready for the Lean Out Challenge:CrossFit on a low-carb diet.

Tuesday the 8th of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm & 6:30pmTomorrow we make the official switch to the class times listed to the right.T-shirts are in! Bench Press 1-1-1Rest as neededFour rounds for time of:Run 400 meters on new course. Rest two minutes between rounds. Skill of the week: L-Sit/PistolsEssential 9 of the week: Push Jerk48"

Tuesday the 8th of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm & 6:30pmTomorrow we make the official switch to the class times listed to the right.T-shirts are in! Bench Press 1-1-1Rest as neededFour rounds for time of:Run 400 meters on new course. Rest two minutes between rounds. Skill of the week: L-Sit/PistolsEssential 9 of the week: Push Jerk48"