Friday the 30th of July, 2010

Deadlift 5-3-1 (75%-85%-95%)   7 rounds for time 10 Sumo-deadlift high-pull (95/65) 10 Ring Dips OPT and Freddy Camacho hit it http://media.crossfit.com/cf-video/CrossFit_SDHP-RDFreddyOptWOD.wmv   August 28th - WOD for your right to PARTY!

Monday the 26th of July, 2010

Deadlift 3-3-3 (70%-80%-90%) "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups

Friday the 16th of July, 2010

    Deadlift 5-5-5 (65%,75%,85%) for time: db/kb power snatch (1.5/1pd) db/kb thruster (1.5/1pd) push up 15-12-9  

Friday the 9th of July, 2010

Deadlift 5-5-5 Handstand Practice, 10 minutes Rest as needed 10 x 100 meter sprint on 90 seconds This is the last day of the first 4 week cycle for strength. Of interest: Keep up or lurk in on the 305 Nutrition Challenge! Limited spots left for the gymnastics seminar tomorrow - this is a huge opportunity that you should not miss. Bodyweight skills tuorials

Friday the 25th of June, 2010

Deadlift 3-3-3 Rest as needed 21-15-9 Power Clean 135/95 Kipping Pull Up Please take time to sign up for classes. Its quick, easy, helps us to serve you better and it reserves your spot in the class. Afternoon classes will be cancelled on Saturday this week as we will all be headed down to Threshold's 2 year anniversary. The 9am class and 9am kids class will still be happening. 6 pm Class is open to the public today!

Wednesday the 9th of June, 2010

Deadlift 1-1-1 Rest as needed Three rounds for time: 15 burpee pull ups 8 kettlebell snatches per arm 1.5/1 pood The Swamp Monster is already almost sold out. Sign up now or complain later. Are you planning on competing?  If so, why?  If not, why?  Discuss. Of Interest: The Hour Record

Tuesday the 18th of May, 2010

3 rounds, not for time: Deadlift, 3 reps Press, 3 reps Rest as needed 3 rounds, not for time: Max hold L-sit 7 reps Toe to bar, no kip Of interest: Dan is restarting his workout blog

Tuesday the 27th of April, 2010

Deadlift 3-3-3-3-3 During rest between sets complete one round of half max reps strict pull ups, four sets total. Rest as needed For time: Run 500 meters 50 box jumps 24/20 20 burpees 10 minute time limit Of interest: Jim Wendler Interview Gymnastics Floor Drills Headstand progressions from BeastSkills Online food journal - Where is your nutrition at?

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 ...

Tuesday the 23rd of March, 2010

Back Squat 5-5-5 Deadlift 3-3-3 For time: 7 Rope ascents 15'* 50 Box jumps (24"/20") 800 meter run * Wear long pants or bring in tape and long socks for the rope climbs. Of Interest: The CrossFit 305 Kids Program is starting this Saturday at 9:00am Rogue has weightlifting equipment for sale.  The gym gets a cut if you buy through this link.