Sunday the 29th of January, 2012

Bench Press 5-3-1+ Rest as needed 21-15-9 Wall Ball 20/12 Kettlebell Swing 70/53 Burpee

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

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

WARMUP – Sprints, Speed, Agility work, Agility Ladder (amazing consistent improvement from the kids who have been doing this for a few weeks) SKILLS – Knees to Elbows / Bar Hangs WOD – Over / Under paralette ladder to 8. (over paralette 1-8 times, then under and through) GAME – Leapfrog races, Musical Medballs

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

Saturday the 17th of April, 2010

Today is our grand opening celebration. We will have a grill going later in the day and workouts all day. Bring your family&friends and spend some time with the 305 family. Everyone is welcome! 9am-305 Kids & 305 Workout 10am-12pm Skills Challenge 12pm-2pm Daily WOD 2pm-4pm BBQ Bring some grillables, some drinks and spend the day with us!

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!