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"

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"

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"

Wednesday the 24th of June, 2009

"Lynne"Five rounds for max reps of:Body weight bench pressPull-upsPost reps for both exercises in all rounds.Notes, tools, articles and ephemera:Scott Mendelson gets 716 up raw.Interview with Rippetoe pre-CrossFit era.Bench Press: Arch, Mark Rippetoe from CrossFit main site.Bench Press Basic Setup, Mark Rippetoe from CrossFit main site.Bench Press Body Position, Mark Rippetoe from CrossFit main site.Bench Press: Feet, Mark Rippetoe from CrossFit main site.Bench Press Levers, Mark Rippetoe from C...

Friday the 5th of June, 2009

Three rounds for points:185/135 bench press max reps one minuterest 30 secondsRow max calories one minuterest 30 secondsKnees to elbows max reps one minuterest 30 secondsDouble Unders max reps one minuterest 30 secondsNotes, tools, articles and ephemera:Bench Press Basic Setup, Mark Rippetoe from the CrossFit main site.Awesome article in the CrossFit Journal on GHD sit-ups (requires subscription).Congratulations to Joseph Phelan (5' 11.5") for passing his personal training exam this morning.Ross...