Thursday the 26th of January, 2012

4 rounds for reps 60 seconds work:30 seconds rest Strict pull ups Push ups Squats Sit ups Burpees Score is total reps Midline: 300 Russian Twists, 20/14 SCORES

Friday the 20th of January, 2012

Deadlift 3-3-3+ (70-80-90% of training max) Row best 2K Rest for 2K time Row best 1K Rest for 1K time Row 500 meters SCORES Big Trouble In Little Haiti….is coming! A CrossFit competition for our members only! All levels, for fun and glory.

Friday the 13th of January, 2012

Work up to heavy single of snatch "PANOS" 5 rounds for time 185lb Snatch, 2 reps 36 double-unders (7 minute cap) SCORES Rest as needed Deadlift 5-5-5+ (65-75-85%) Rest as needed 36 Burpee Box jumps for time (if time permits)

Friday the 30th of December, 2011

Deadlift 5-3-1+ (75/85/95% of training max) Rest and Recover "Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135, 95) SCORES NUTRITION CHALLENGE IS ALMOST HERE-GET IN!

Friday the 23rd of December, 2011

7 minute ladder Power snatch (95/63) Overhead squat SCORES Rest as needed Deadlift 3-3-3 (70-80-90%) Supplement (Not for time) 50 good mornings or GHD hip extensions Holiday Hours:  Sat, Dec 24th - 9 am only. All members welcome. Sun, Dec 25th - CF305 closed.  All 305 members welcome at CFA1A 11:am   Sat, Dec 31 - 9 am only.  Sun, Jan 1 - closed  

Friday the 2nd of December, 2011

Deadlift 5-3-1 (75-85-95%) Rest as needed 21-15-9 Calorie row Burpee 6 minute cap-Scale as needed! Supplement 20 strict toe to bar-perform while you wait for your heat or after you WOD. SCORES

Friday the 21st of October, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your deadliest training max today Rest as needed For time Row 1000meters Run 1000meters 50 Box jumps Scores   SATURDAY: 9am ONLY!!! NO 11am or noon WOD!

Saturday the 3rd of September, 2011

"Build-a-bar" In teams of 2 with only 1 person working at a  time complete the following: 400 meter plate run (45/25) 40 Squat cleans-load plates from run onto bar 400 meter plate run (25/10) 60 Deadlifts-add plates onto existing bar 400 meter run 80 Pull-ups 9am 305 Workout 10am WOD 11am WOD 12pm Rope Climbing Seminar! We are having a rope climbing seminar at 305 today (9/3/11) from 12-230pm with two women who do aerial events and circus climbing. A1A Kids Program Starts next...

Friday the 2nd of September, 2011

Deadlift 3-3-3 (70-80-90%) Rest as needed Run 1 mile Max reps Power cleans (135/95) with balance of 10 minutes We are having a rope climbing seminar at 305 this Saturday (9/3/11) from 12-230pm with two women who do aerial events and circus climbing. A1A Kids Program Starts next Tuesday – two classes – one at 4:00pm and one at 4:45pm Sign up at this link. 4:00-4:45pm 6 & 7 year olds 4:45-5:30pm 8 & up

Saturday the 13th of August, 2011

9am 305 Workout 11am CrossFit WOD 12 noon Crossfit WOD Both CrossFit classes are capped at 15 - please sign up accordingly "Gator" Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups Post time to comments.