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!

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 ...

Sunday the 11th of April, 2010

Rest, relax and recover. 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! We will have normal class times plus a friendly competition WOD at 1pm. All are welcome and encouraged to attend!

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

Friday the 9th of April, 2010

3 rounds, not for time: Half max chin ups Half max pistols/pistol practice Rest as needed For time: Row 750 meters 21-15-9 Sumo Deadlift High Pull 95/65 Wall Ball 20/12 Congratulations to Javi Herrera who is our athlete of the month! Of interest: Mahler is coming to Ft Lauderdale this fall