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.

Tuesday the 9th of March, 2010

Deadlift 5-5-5-3-3-1 Rest as needed 30 sit ups Row 250 50 squats 3 rounds for time Of interest: 313kg front squat Florida Sectional Movement Standards

Thursday the 4th of March, 2010

Overhead Squat hold for time 95/65, 2 efforts with full rest Deadlift 3-3-3 Rest as needed 4 Handstand Push Ups, 8 KettleBell Swings, 12 Squats- 8 minutes AMRAP Sectional Competitors: Same as above, lighter than usual on the deadlifts focusing on perfect form.

Monday the 18th of January, 2010

Deadlift 3-3-3-3-3 Use the same weight each set, perfect form, no failures Rest as needed 12-9-6 Thrusters, 115# Chest to Bar Pull Ups Of interest: Rest: The Definitive Answer

Tuesday the 5th of January, 2010

Sean Smith Russian Gymnastics warm up DeadLift 5-5-5-5-5 Use the same weight for each set, perfect form, no failures. Rest as neededRow 250 meters, 4 efforts with full recovery

Wednesday the 25th of November, 2009

Deadlift5-5-5-5rest as needed21-15-9BurpeesBox Jump 24"/20"

Tuesday the 3rd of November, 2009

Journal entries are fundamental to CrossFit success. Not knowing where you came from makes it hard to say where you are going. This book says volumes about K1's success at CrossFit. If we could only get her to show up on time!Deadlift 1-1-1-1-1-1-1 repsPost loads to comments.Rest as needed...Three rounds for time:15 chest clap push upsSprint 200 metersOf interest:Stop the chicken (phaleo) necking!