Tuesday the 5th of January, 2010

Please check out our new site at http://www.crossfit305.com

Sean Smith


Russian Gymnastics warm up

DeadLift
5-5-5-5-5
Use the same weight for each set, perfect form, no failures.

Rest as needed
Row 250 meters, 4 efforts with full recovery

Tuesday the 24th of November, 2009

Row 750 meters
75 thrusters, 45/33

Four members of CrossFit Lumberjack were killed in the Fort Hood shooting. Here is what the CrossFit community is doing to help. We will be doing the WOD next Friday, December 4th at all classes. Go HERE to donate.

Of interest:

• Robb Wolf (CF nutrition guru) is out! You can read his dramatic post here.
• Starting Strength Certification seminar in Melbourne, FL
• Kelly Clarkson is doing CrossFit now

Saturday the 29th of August, 2009

Starting this week, we are adding an 11am class M-F.

Three rounds, individually timed:
500 meter row
400 meter run
100 double unders

Rest as needed between efforts.
Substitute for double unders is mountain climbers.

Skill work: GHD Sit Ups

Thursday the 18th of June, 2009

"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.

Dumbbell split clean - video [wmv] [mov]

Notes, tools, articles and ephemera:

• Why big guys are good at the row from the CrossFit Journal.
• Find out where your rowing times rank against the world.
  

Saturday the 30th of May, 2009

Meet at CrossFit 305 at 2pm to carpool to CrossFit Threshold for their one year anniversary. HERE is a link to their site if you wish to travel on your own. There will be no 1pm class today.

Notes, tools, articles and ephemera:

• Grass-fed beef resource page for Florida.
• Robb Wolf blog piece about tweaking the Zone.
• Concept2 rowing technique and link for free DVD.