Saturday the 31st of October, 2009

There is no Olympic Lifting Class today as several of us will be at BGI CrossFit either repeating certification or completing certification for the first time. For now this video will have to do. Enjoy!Regular class at one pm is still on.

Tuesday the 27th of October, 2009

Four rounds for time of:50 meter sprint50 meter lunges50 sit upsPost time to comments.LEAN OUT CHALLENGE: Where did everyone go. In order to participate in the challenge you must post food journals everyday at http://leanout305.blogspot.com/. Get on it!Of interest: Diluting the Brand? (CrossFit Journal)

Friday the 23rd of October, 2009

You will NEVER get me treasure!!!!!!! GO CF305For time:Run 400 meters21 Sit Ups21 Overhead Lunges 45/25Run 400 meters18 Sit Ups18 Overhead Lunges 45/25Run 400 meters15 Sit Ups15 Overhead Lunges 45/25Run 400 meters12 Sit Ups12 Overhead Lunges 45/25Run 400 meters9 Sit Ups9 Overhead Lunges 45/25Run 400 meters6 Sit Ups6 Overhead Lunges 45/25Run 400 meters3 Sit Ups3 Overhead Lunges 45/25Run 400 metersPost time to comments.

Tuesday the 13th of October, 2009

21-18-15-12-9-6 and 3 rep rounds of:Power clean 95/65 poundsSit-upsSquatsPost time to comments.Got calluses? Rips? Tears?Check THIS forum thread out for some solutions. Notes, tools, articles and ephemera:Walnuts - The Original Health NutA CrossFit Startup Guide, pt. 1 (pdf), from the CF JournalThe Dumbbell Bear (pdf) from the CrossFit JournalWork Capacity 101 from Ross Training

Saturday the 3rd of September, 2009

Deadlift 1-1-1-1-1-1-1 repsPost loads to comments.

Saturday the 26th of September, 2009

Meet at CrossFit 305 to drive to CF Threshold at 12:15 for Fight Gone Bad IV. Bring water, a towel, and some snacks.Represent 305 with your shirts and your positive attitudes today.

Thursday the 24th of September, 2009

When it clears it's clear.......10'For points:2 minutes max air squats2 minutes max double unders2 minutes max abmat sit ups2 minutes max burpees2 minutes max kettlebell/dumbbell swings

Monday the 21st of September, 2009

Chris Gruber, 139 pound chin up30 Med Ball clean 20/1230 Toes to bar/K2E30 Box jumps 24"15 Muscle ups30 Push Press /Push Jerk 95/65 30 Double Unders30 Wall Ball 20/1230 Pullups30 Burpees100' OH Walking lunge with 25/45lb plate200 Meter RunSkill of the week: HandstandEssential 9 of the week: Push pressWhat skill slows you down the most in your WOD?Post to comments.

Friday the 18th of September, 2009

Four rounds for time of:100 ft Walking lunge, carrying 45/25 pound plate 24 inch Box Jump, 30 reps30 pound Weighted pull-ups, 20 repsPost time to comments.ArticlesRope training - no, not jump rope.

Monday the 7th of September, 2009

No classes today. Enjoy your holiday!The last day of the 305 Lean Out Challenge is THIS FRIDAY! Come to class on Friday evening to be measured and photographed. If you cannot make it Friday set up another time with Joseph at joseph @ crossfit305.com.Please note the new class times in the right column!