Friday the 23rd of April, 2010

Front Squat 5-5-5 Tabata! Kipping Pull Ups Push Ups Sit Ups Squats This Saturday, April 24th we are having a Gymnastics Seminar with Earline Feugill at 11am.  Please come by and participate.

Wednesday the 21st of April 2010

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. Of Interest: Please vote for us for Best Gym - thanks! Too big to fight? Starting Monday, April 26 we will have evening classes at 5:00, 6:00 and 7:00. Be sure to register online for these classes. Remember th...

Tuesday the 20th of April, 2010

Overhead Press 3-3-3-3-3 3 rounds for time: 10 Hand Stand Push Ups Crab Walk, 30 yards 1 Rope Climb, 15' Watch Terry's First muscle up: http://vimeo.com/11075080

Monday the 19th of April, 2010

Watch the video http://vimeo.com/11059066 "Helen" 3 rounds for time: Run 400 meters 21 kettlebell swings, 1.5 pood 12 pull ups Run starts on the green turf, around the telephone pole, then out to the large orange cone and back. Total distance is 1312', 656' out & 656' back. If weather is an issue substitute running with rowing. Of Interest: Plyometrics Primer

Friday the 16th of April, 2010

Row 1000 meters then, without resting 3 rounds for time: 50 squats 21 power snatch, 95/65 Run 305 meters Of Interest: Thrillist returns to CrossFit 305 Pee in the toilet please! This Saturday the 17th of April is our grand opening celebration! Please join us from 9am-4pm for workouts, BBQ, drinks and fun! Bring some meat, beverages of your choice and stick around!

Thursday the 15th of April, 2010

30 muscle ups for time or 10 rounds for time: 10 pull ups 10 push ups Rest as needed 3 rounds, NOT for time: 15 GHD sit ups, 5 Toe to Bar (no swing), 10 stiff legged kettlebell deadlift Of Interest: 2010 is the Marlins year for sure. CrossFit Level 1 FAQ Grand Opening Saturday!

Wednesday the 14th of April, 2010

The CrossFit 305 Cooper Test On a 400 meter out and back track (200 out, 200 back), run 12 minutes for distance. Score is closest 100 meters completed. Cones will mark the start, 100 meters and 200 meters (328'/656'). Any style of turn around may be used at the 200 meter mark and the start as long as your body crosses the distance marked. You may not turn around at the 100 meter mark. Rest as needed 200 double unders for time or 8 minutes for max double unders, whichever comes first. No ...

Tuesday the 13th of April, 2010

This Saturday the 17th of April is our grand opening celebration! Please join us from 9am-4pm for workouts, BBQ, drinks and fun! Bring some meat, beverages of your choice and stick around! 3 rounds, not for time: Half max push ups 5 rounds for time: Dumbbell Clean, 15 reps Burpee Pull Ups, 10 reps Of interest: What constitutes strong? Which Veggie Burgers Were Made With a Neurotoxin? Are you doing your glute ham raises?

Monday April 12th, 2010

This Saturday the 17th of April is our grand opening celebration! Please join us from 9am-4pm for workouts, BBQ, drinks and fun! Bring some meat, beverages of your choice and stick around! 3 rounds, not for time: Half max reps strict pull ups Rest as needed Deadlift 1-10-1-20-1-30 Rest as needed 3x305 meter backyard sprint, fence to fence. Start a new run every three minutes. Of Interest: The Rules of Productive Weight Training for The Drug-Free Trainee Somewhere ...

Saturday the 10th of April, 2010

CrossFit 305 Kids & adult classes at 9am today! Olympic Lifting at high noon. WOD at 1pm. 9am WOD 3 rounds for time: Run 400 meters 50' walking lunges 12 pull ups If you cannot do pull ups, substitute with double rep ring rows. Finisher-max sit ups in 2 minutes 1pm WOD 5 rounds for time: 15 kettlebell swings 2/1.5 pood 15 burpess 15 Knees to elbows