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Saturday April 19th, 2014

All A1A classes cancelled.

Head over to CrossFit 305 to watch Battle For Biscayne and cheer on our competitors!

CrossFit

Friday the 18th of April, 2014


Hang Power Clean 5-5-5-5-5+

Rest as needed

3 Rounds for time of:
Run 400 Meters
10 Hang Clean & Jerk 135/83

Required Supplement: 20 Turkish Get ups, not for time

Classes are cancelled tomorrow, Saturday April 19th! Come join us from 9AM-5PM for Battle for Biscayne at Crossfit 305!

CrossFit

Thursday the 17th of April, 2014

14 Minute AMRAP
Row 60 Calories
50 Wall Ball Shots
40 Kettlebell Swings 70/53
Max Reps Burpee Pull Ups

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

SCORES

CrossFit

Wednesday the 16th of April, 2014

Push Press 5-5-5-5-5+

Rest as needed

Four efforts for time of:
Run 400 meters
Rest the balance of 4 minutes

Supplement: 200 Russian Twists 20/14

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

 

CrossFit

Tuesday the 15th of April, 2014

Turkish Get Up 1-1-1-1-1

Rest as needed

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

SCORES

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

CrossFit

Monday the 14th of April, 2014

Front Squat 5-5-5-5-5+

Rest as needed

Five rounds for time of:
50 Feet Overhead walking lunges 45/25
15 Burpees

Let trailing knee gently kiss the ground on each lunge.

SCORES

 

CrossFit

Sunday the 13th of April, 2014

10am CrossFit Unloaded

11am WOD

 

CrossFit

Saturday the 12th of April, 2014

9am  Beach WOD

10 am WOD

11am Yoga

 

CrossFit

Friday the 11th of April, 2014

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

SCORES

Second Saturdays! Make your back extra strong with Dom at 11AM at Crossfit 305!

 

CrossFit

Thursday the 10th of April, 2014

Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Supplement: 3 Rounds/15 Hip Extensions/15 Good Mornings 45#

SCORES

Battle for Biscayne individual spots still available!