Friday the 4th of November, 2011

Deadlift 5-3-1 (75-85-95%) Rest as needed 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups BONUS Max reps double unders 90 seconds SCORES NO KIDS CLASS TOMORROW AT 9AM! The only CrossFit class tomorrow is at 11am 305 workout as scheduled

Wednesday the 12th of October, 2011

"Fran" 21, 15 & 9 reps of: 95/63 pound Thruster Pull ups SCORES

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...

Tuesday the 23rd of August, 2011

"Bradley" 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups. Nutrition Challenge Day 2

Wednesday the 17th of August, 2011

"Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups.

Monday the 15th of August, 2011

"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Challenge of the Week: 1 mile time trial What is fitness? NO! Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups.

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.

Monday the 18th of July, 2011

20 minute AMRAP 10 Pull-ups 10 Push press (95/65) 400 meter run Rx+ 20 minute AMRAP 5 Muscle-ups 10 Push press (115/75) 400 meter run  

Tuesday the 5th of July, 2011

Front squat 3-3-3+ (70-80-90%) Rest as needed For time: 40 Pull-ups 50 Pistols 60 Push-ups 70 Sit-ups For the next two weeks, all 305 members are welcome to come try our new facility CrossFitA1A for free! Please have your key tag or membership number ready to present. If you do not have a key tag or membership number, please e-mail crossfit305@crossfit305.com to obtain one.

Thursday the 23rd of June, 2011

"Muscle-up" Rx+ only 2 minutes max muscle-ups 10 rounds on 2 minutes 5 Chest to bar pull-ups 7 Ring dips Rest as needed 200 double unders for time. 8 minute time limit.