Thursday the 16th of May, 2013

Power Clean 3-3-3-3-3+ (70-70-70-80-90%) Rest 5 Rounds Not for Time: 1/2 max reps strict pull-ups 3 Tall Box Jumps Rest Tabata Calorie row Rest 1 minute Tabata Burpees SCORES Olympic lifting seminar link Nutrition challenge link    

Tuesday the 7th of March, 2013

"Schmalls" Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters    SCORES    

Thursday the 25th of April, 2013

5 Rounds For Time: 1 Rope Climb 10 Pull-ups 200m Run 30 Burpees Rest 2 minutes after each round. Score is time at the end of 5th round including rest. SCORES Supplement:  30 Ring Dips 100 Hollow Rocks Have fun and compete this Sunday! All ability levels welcome! Triangle Two: 305's Revenge Need help with your Snatch in preparation for The Triangle of Destruction? For those who can make it there will be a complimentary surprise snatch clinic tomorrow from 12:00-1:00pm and Sat...

Tuesday the 16th of April, 2013

7 minute AMRAP, rest till 10 minute mark 3 Power clean (185/123) 1 Rope climb, 18' 6 Burpees 5 rounds for time 3 Ground to overhead (135/93) 1 Rope climb, 15' 6 Burpees  SCORES 305 Challenge of the week: 50yard tire flip for time.   Tri Harder! Sweatstock is this Saturday! Pride RX Social is this Sunday at 305! CrossFit 305 vs CrossFit A1A vs CrossFit Soul in a battle to the Death.... ROUND 2!!! Sunday - April 28th at CrossFit 305 Register through this...

Monday the 8th of April, 2013

Front Squat 3-3-3-3-3+ (70-70-70-80-90%) Good Morning 8-8-8 Rest as needed For Time: 12 Burpee Box Jump 24 Box Jump 48 Power Wallballs 20/14 96 Air Squats 48 Power Wallballs 24 Box Jumps 12 Burpee Box Jumps Power Wallballs are performed by throwing the medicine ball to the 11'/10' target without passing through a full squat. SCORES 305 Challenge of The Week: "1/2 a man down" Run 500m as fast as possible while carrying the heavy bag. There is no time cap.

Friday the 29th of March, 2013

    6 Rounds For Reps: 1 Minute Double Unders 1 Minute Kettle-bell Swings  Rest 10 Minutes 3 Minute AMRAP of each of the following: Pistols Bar Muscle Ups Burpees SCORES SOW: Toes to bar COW: 2 minute AMRAP T2B. Compete to the death! Triangle of Destruction 2 Has CrossFit changed your life?  Has it improved the quality of your existence in some way?  We want to hear YOUR story.  Email crossfit305@crossfit305.com to get involved.

Wednesday the 20th of February, 2013

Push press 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed 3 rounds, rest 2 minutes after each round Row 250  Max burpees with balance of 3 minutes SCORES Finisher (optional): 1 minute Max reps Push Jerk (135/93) NO CLASSES THIS SATURDAY! Triangle of Destruction! Crossfit Games Open World's Best Gym, World's Awesomest Dodgeball Tournament

Thursday the 10th of January, 2013

"Paul Reubens returns" For Time: 1000 Meter Row 20 OH Squats (135, 95) 40 KB Swings (70, 55) 60 Pushups 5 Rope Climbs 500 meter run 25 Burpees  SCORES Nutrition Challenge

Monday the 24th of December, 2012

The only classes today are at 6:30am and 9:00am No classes at A1A today  WOD Run 800  then 5 rounds 15 Burpees 20 Air squats 200 meter run Immediately after: 25 burpees    

Friday the 21st of December, 2012

Power Clean 3-3-3-3-3+ 50-60-70-80-90% Rest 3 Rounds For Time: 11 Thrusters 135/93 22 Lateral bar hops 11 Power Cleans 135/93 *every broken set of Thrusters or Power Cleans results in 5 burpee penalty to be completed before time is called. SCORES Challenge of the Week: 5k run, post time to comments Potluck Fiesta- CF Holiday party! Upcoming Nutrition Challenge!