Monday the 23rd of April, 2012

Front Squat 1-1-1 Rest as needed Run 400 meters 3 Rounds of the couplet: Wall Ball, 30 reps Muscle Up, 7 reps Run 400 meters SCORES Of Interest: Exercise makes you smarter (NY Times) CrossFit 305/A1A Happy Hour at the Stage Pete and Chad are competing at the CrossFit Games South East Regionals this weekend! 305's 4 Year Anniversary Party is fast approaching! Swamp Monster 3.0 is July 21st.  Early registration opens soon.

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.

Tuesday the 17th of January, 2012

Five rounds for time of: 12 Wallball shots, 20 pound ball 12 Toes-to-bar Rest and Recover "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". SCORES

Saturday the 31st of December, 2011

9am Class Only 5 Rounds for time of: 400 meter run 15 burpees SCORES NUTRITION CHALLENGE IS ALMOST HERE-GET IN!

Thursday the 8th of December, 2011

"SWF" 5 rounds for time of: 20 Wall Ball Shots 10 Kettlebell swings, 70 pounds 20 Box jumps, 24/20" 10 Toes to bar 20 Double unders 22 minute time limit, scale as needed. SCORES

Monday the 21st of November, 2011

Back Squat 3-3-3 (70-80-90%) Rest as needed 21, 15 & 9 reps of: 11' Wall ball shot, 20 pound ball Burpee Box Jump, 24/20" SCORES Challenge of the week: 100 burpees for time Hands must touch behind head on jump, hips open to full extension Only one class at 9am this Thursday. Bring your friends and family!

Tuesday the 8th of November, 2011

Hang power clean 5-5-5 Rest as needed 21-15-9 11' Wall Ball Toes to Bar* *If you cannot do toes to bar, sub with double reps abmat sit ups What if it's all been a big fat lie?   Scores

Friday the 23rd of September, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your deadliest training max today Rest as needed For time: Row 750 meters 21-15-9 Sumo Deadlift High Pull 95/65 Wall Ball 20/12 Last completed 4.29.11 Scores

Thursday the 15th of September, 2011

3 rounds for time of: 21 Kettlebell swings, 1.5 poods 15 Wall Ball shots, 20 pound ball 9 Burpees 1 Rope ascent, 18' All exercises must be performed unbroken. 15 minute time limit. FGB prep bonus: 1 minute Max Reps box jump, 20" SCORES

Tuesday the 13th of September, 2011

Run 800 meters Four efforts, starting every 10 minutes. FGB prep bonus: 1 minute max reps Wall Ball