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.

Friday the 12th of August, 2011

Deadlift 5-3-1 (75-85-95%) 3 rounds for time 21 T2B 21 Kettlebell swings (53/35)

Friday the 8th of July, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed Row 500 meters 50 strict pull ups Run 1000 meters 20 minute time limit BEACH WOD TOMORROW AT 9AM at A1A! Open to all 305 and A1A members. Bring clothes you can get wet. 9am 305 class still on at 305.

Friday the 17th of June, 2011

Deadlift 5-3-1+ (75-85-95%) Rest as needed 7 rounds of: Run 200 meters With the balance of 2 minutes, complete as many 70 pound kettlebell swings as possible. Score is total reps. 305 Members ONLY - We are offering a three day sale for the Swamp Monster – half off – message dominic@crossfit305.com – this sale ends precisely at noon on Saturday June 18, 2011 – There will be zero exceptions after that. No refunds, no exchanges. This offer may only be taken advantage of via emai...

Friday the 10th of June, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed 4 x 500 meter row of interest: World record row times. Click here

Wednesday the 25th of May, 2011

"DT" 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Important announcement - this Monday (Memorial Day) there will be only one class all day - 9am - get ready for a serious heavy grinder to honor our men and women who protect this country.

Friday the 22rd of April, 2011

Deadlift 5-3-1+ (75-85-95%) Rest as needed "LSD" 30 minute AMRAP: Row 300 meters Run 300 meters Run 300 meters, sandbag 60/40

Friday the 15th of April, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed 5 rounds for time: 5 rope climbs 6 muscle ups -OR- 5 rounds: 10 kettlebell swings 10 ring dips 10 ring rows 10 push ups For discussion: What is the difference between hurting and being hurt?  How do you know if you are pushing through a mental barrier or overdoing it and aggravating an injury?