Monday the 18th of March, 2013

Front squat 5-5-5-3-1+ (55-65-75-85-95%) Good mornings 8-8-8 Rest as needed 7 minute AMRAP 3-5 Front squat (155/103) 7-10 T2B Rest 3 minute 2 minute AMRAP Max calorie row April 28th is Triangle of Destruction 2 & 305 5 year anniversary. Help us celebrate! Lets get fit! Free Health Analysis Tuesday at 6:30pm @ A1A and 305 E mail HealthassessmentQRA@gmail.com for info!

Thursday the 7th of February, 2013

“Upsee-daisy” 500 meter run 3 rope climbs 500 meter run 3 rope climbs 30 Wall balls (20/14) 500 meter run 3 rope climbs 30 Wall balls 50 Kettlebell swings (53/35) SCORES Last completed 6.7.12 Register for the Crossfit open. Click this link. Are you signed up for Triangle of DESTRUCTION? DO IT!

Monday the 7th of January, 2013

Front squat 5-5-5-5-5+(45-55-65-75-85%)  Rest as needed 5 Minute AMRAP Wall balls (20/14) Rest 1 minute 5 Minute AMRAP Pull-ups SCORES Skill of the week: Kipping pull-up Challenge of the week:  50 unbroken pull-ups Post to comments if you have a January birthday Nutrition challenge blog  

Monday the 23rd of July, 2012

Back Squat 5-5-5-5-5+ (45-55-65-75-85%) 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 SCORES Last completed 11.8.2011 Sprintervals! is coming.... This Sunday is our One Year Anniversary Party at CrossFit A1A! Join us at 11am for a WOD followed by a BBQ. Everyone is invited and welcome!

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!