So confused

The CrossFit Games Regionals are going on all weekend long!

Come out and support Team 305!

Regular schedule Saturday at both 305 & A1A

11AM CLASS SUNDAY AT A1A
All friends, family, members and general public are welcome to come get fit!
NO CLASSES AT 305 SUNDAY!

100 Air squats
30 Pull-ups
30 Box jumps (24/20)
75 Air squats
20 Pull-ups
20 Box jumps
50 Wall balls (20/12)
10 Strict pull-ups
10 Box jump overs

Rx+ WOD
100 Air squats
12/6 Muscle-ups
30 Box jump overs (24/20)
75 Air squats
9/4 Muscle-ups
20 Box jump overs
50 Wall balls (20/14)
6/2 Bar muscle-ups
10 Box jump over Burpees

SCORES

Olympic lifting seminar link
Nutrition challenge link

Power Clean 3-3-3-3-3+ (70-70-70-80-90%)

Rest

5 Rounds Not for Time:
1/2 max reps strict pull-ups
3 Tall Box Jumps

Rest

Tabata Calorie row
Rest 1 minute
Tabata Burpees

SCORES

Olympic lifting seminar link
Nutrition challenge link

Yesterday is over, tomorrow is unknown, but today is the present. Hey Matt, get out of my shot!

Press 3-3-3-3-3+ (70-70-70-80-90%)

Push-ups, 3 sets of half max resting 2 minutes between sets

Rest as needed

6 x 400 meter run on 4 minutes

Olympic lifting seminar link
Nutrition challenge link

When jeff speaks, people listen-but what is he trying to say?

3 rounds for time
20 Chest to bar pull-ups
800 meter run
50 Kettlebell swings (53/35)
15 Handstand push-ups

SCORES

Olympic lifting seminar link
Nutrition challenge link

Eye of the tiger

Back squat 3-3-3-3-3+ (70-70-70-80-90%)

Rest as needed

Romanian Dead-lift 10-10-10
50% of Power Clean Max

Rest as needed

Every minute on the minute  for 10 minutes perform:
7 Front squats (95/63)(Rx+135/93)
7 Push-ups

Challenge of the week: Max effort wall sit.
Rules-Knees set to 90 degrees with hips and back on wall. Arms crossed in front of body-they are not allowed to touch thighs or wall. Record time.

Olympic lifting seminar link
Nutrition challenge link

Interested in carpooling to Regionals in West Palm beach this Saturday? Email Fabicrossfit@gmail.com

Join the Sunday afternoon WOD "Sleeper Hold"!

Crossfit WOD 11:00AM

Want to Be Healthy? Want to be Strong?

Nutrition

Not For Time:
60 GHD Sit-Ups

4 Rounds For Time:
10 Burpee Box Jump
10 Dumbell Ground to Overhead 50/30
200m Run
50 Double Unders

Pull-Up Clinic Today at Crossfit 305, 11AM!

Want to Be Healthy? Want to be Strong?

Nutrition

Power Clean 5-5-5-5-5+
65-65-65-75-85%
Add ten pounds to training max, or 90% of last 1 rep max.

Rest

5 Rounds Not for Time:
1/2 max reps strict pull-ups
3 Tall Box Jumps

For Time:
1,000m Row

SCORES

Our ZONE challenge is coming up June 2nd!

Skills Workshop this Saturday at Crossfit 305, 11AM

Snatch 1-1-1-1-1-1-1

Clean and Jerk 1-1-1-1-1-1-1

SCORES

Dying to feel the burn? Sub 2,000m row for the Clean and Jerk.

Why should you do the Olympic Lifts?

Do you agree with the article that Olympic Lifting with bad technique can lead to injuries? Do you think they are more or less injurious than traditional power lifts? Sound off in Comments.

Our ZONE challenge is coming up June 2nd!

Skills Workshop this Saturday