Thursday the 3rd of May, 2012

Snatch 1-1-1-1-1 Rest as needed 12 minutes AMRAP Rope climb Ladder 7 Front squat 135/93 SCORES CrossFit 305/A1A Happy Hour at the Stage this Saturday!!!

Tuesday the 13th of March, 2012

Seven rounds for time of: 15 foot Rope climb, 1 ascent 10 Wallball shots, 20 pound ball 15 Kettlebell swings, 1.5 poods 20 Double-unders Post time to comments. SCORES Happy Hour/Meet Up is this Saturday at the Stage! We are getting started at 8:30pm. Facebook event is here.

Wednesday the 14th of December, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed In 12 minutes, complete as many rounds and reps as possible of: 20 Hand release Push Ups Run 200 meters 15 foot Rope climb, 2 ascents SCORES Of Interest: CrossFit Hand Care? NO CLASSES THIS SATURDAY! Join us at CrossFit A1A for our Holiday Party!

Tuesday the 22nd of November, 2011

  "White" 5 rounds for time: 3 Rope Climbs (15') 10 Toes to Bar 21 Overhead Walking Lunges (45/25 lbs. plate) 400m Run SCORES -Only one class at 9am this Thursday. Bring your friends and family!   - Only one Friday class: 11am, open to all Crossfit 305 members

Wednesday the 9th of November, 2011

"Math" 100 abmat butterfly sit ups 15' rope climb, 5 reps 100 squats Run 500 meters 100 kettlebell swings 53/35 50 burpees 25 minute time limit SCORES   For butterfly sit ups, kettlebell is in front of feet, touch handle. Kettlebell swing is overhead, elbows locked out at full extension. Burpees must be two foot jump to two foot jump, no walking up/down.  

Tuesday the 25th of October, 2011

In 20 minutes, work up to a Power Snatch one rep max Rest as needed In ten minutes, complete as many rounds and reps as possible of: 7 burpee box jumps, 24/20" 1 rope ascent, 18' For burpee box jumps, sub with squat thrust box step up For rope climb, scale 10:1 rope pull up or 5:1 floor rope Supplement: 100 sit ups for time RX+ do GHD sit ups, not for time. Scores

Monday the 10th of October, 2011

Run 500 meters then, 3 rounds of: Hang Power Snatch, 21 unbroken  reps 75/53 Front Squats, 15 unbroken reps 75/53 Bar Facing Burpees, 9 unbroken reps 18' Rope Climb, 1 ascent Upon completion of 3rd round, Run 500 meters SCORES Burgener Warmp Up from the CrossFit Journal 20 minute time limit Nutrition Challenge starts today - post your food and thoughts to the nutrition blog. Challenge of the week Max unbroken kettle bell swings Fire breather challenge of the week 5 m...

Monday the 12th of September, 2011

"Angie" 100 Pull Ups 100 Push Up 100 Sit Ups 100 Squats 30 minute time limit Scores from Angie Officially unofficial scores from for Pete' Sake Challenge of the week 30 Box jumps in 60 seconds (24/20) Firebreather Challenge Perform 5 unbroken rope climbs. The entire body must pass marker at bottom  set at 8' off the ground and must touch marker at top set at 15'. You can rest in anchor while time runs. If your feet touch the floor at any time you're done. Record time and comp...

Tuesday the 6th of September, 2011

Front Squat 5-3-1+ (75-85-95%) Rest as needed Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20 pound ball 15 foot Rope climb, 1 ascent Skill of the week: Rope climb One day sale - New members only.  May not be combined or stacked with any other coupon. Challenge of the week - Bench Press max reps, 135/83#

Monday the 16th of May,2011

Front Squat 5-3-1 (75-85-95%) rest as needed Complete as many rounds as possible in 12 minutes of: Dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent Last completed 11.15.10 Of interest: Sir Charles of CrossFit by Charles Barkley