Our Mission & Vision
The mission of our gyms is to be the best gyms in Miami & Miami Beach, while helping 10,000 people locally. Since 2008, we have been in pursuit of this goal – and we inch closer every day! We accomplish this through the personal excellence and experience of our team.
The knowledge, attention to detail, and relentless positivity of our staff is our number one goal, and our number one success. We will help every client achieve their goals in the most professional manner possible through use of well thought out and planned nutrition and exercise programs. We will help our training staff to become both locally and nationally recognized.
Our vision is to provide the safest, most efficient and effective nutrition and exercise programs in internationally recognized small box studios. We will recruit, train and employ only the best fitness professionals, providing a stable & healthy work environment that focuses on an uplifting culture.
Our goal with each client is to build meaningful, long lasting relationships that achieve optimum fitness, both individually and as a community.
We are dedicated to providing the highest quality fitness experience for our members. In order to do so, our team is dedicated to being in line with the following core values:
Community
We are a group of people who are committed to the cultivation of positive relationships within 305 and also our local, national and global communities through the avenue of health and fitness.
Excellence
We commit to quality in every aspect of our business. The quality of our coaches is second to none.
Integrity
Transparency in everything we do, including pricing, programming and day to day operations.
Less is More
We believe strongly in a fundamental approach to fitness. Learn the basics, master them. Then and only then progress to more advanced movement.
Member-Focus
Members are the life-source, the heart of 305. Without them, 305 does not exist. We are dedicated to putting our members at the very center of everything we do and are committed to improving the quality of life, health and well-being of our members.
Live the Code
At all 305 locations, staff must embody and live a fitness lifestyle. This includes commitment to exercise, clean diet and healthy lifestyle choices.
Respect
Regardless of background, race, ethnicity or sexual orientation, we respect everyone equally.
Adaptability
People of all levels train with us. Whether you are a first timer or an experienced athlete, we have the skills and tools to adapt our programs to fit your needs. As a member, your safety is our first concern. You will never be asked to do something you’re not comfortable with.
Loyalty
You choose to invest your time with us, we promise to invest our time, energy and resources into you.
Positive Mental Attitude
Regardless of the situation, display a positive attitude. Don’t just display it, embody and own it.
Be Humble
No member of our team is greater than the whole.
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Metcon (AMRAP – Rounds and Reps)
Warm Up:
Alternating Tabata
:20 Birddogs
:10 Rest
:20 Plank to Down Dog
:10 Rest
:20 Sit Ups
:10 Rest
Repeat the above 4 times
—————————————
In 6 minutes, as many rounds and reps as possible of:
6 STEP BACK LUNGES
https://youtu.be/I1IvDQibYLU
6 Clean & Jerk -or- Curl & Press
https://youtu.be/Cw0YyyJ8Tgw
https://youtu.be/2KKNkCuMo8I
Rest 2 minutes
In 6 minutes, as many rounds and reps as possible of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges, no weight
Rest 2 Minutes
2 Minutes Floor Touch to Jump DOOO ITTT!
Can’t Jump? Substitute with Plank Knee to Elbows!
Straight into
Two rounds of:
60 second plank
60 seconds of plank glute kick backs
https://youtu.be/ELJ-14EdAHM
60 seconds of Single leg romanian Deadlifts
https://youtu.be/GoKjrvJi-Iw
CrossFit 262 – CrossFit
View Public Whiteboard
Clean and Jerk (1-1-1-1-… building to a techical max for the day)
20 minutes to build
Metcon (Time)
Edward Fortyhands:
For Time
40 Snatches (75/53)
40 Overhead Squats (75/53)
40 Over the Bar Burpees
No Rx+, just go faster.
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 minute couch stretch/side
3 rounds:
10 Jeff Costomiris Daisy pickers
10 shoulder taps
10 sit-ups
10 windmills
1 minute plank hold
1 minute Samson stretch/side
Metcon
Metcon (Time)
5 Rounds For time:
12 Snatches
15 Burpees
18 Sit Ups
Strength
upper body pull (5×10, alternating )
5 super sets x 10 reps:
10 bent over row/side
10 upright row
Stretch
Metcon (No Measure)
:30/side
arm across chest
elbow overhead
fingertips pulled back
pec stretch
upward dog
CrossFit 262 – CrossFit
View Public Whiteboard
Triple 3 (Time)
For time:
Row 3,000 meters
300 double-unders
Run 3 miles
If this is out of the question for you, feel free to do “Triple 2” or “Triple 1.5” or partner with someone (using different equipment, of course).
50 Minute Time Cap
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Metcon (AMRAP – Rounds and Reps)
Warmup:
400m run/row
then 2 rounds:
Down Dog-> Lizard R
Down Dog-> Lizard Left
Down Dog-> Pigeon R
Down Dog-> Pigeon L
10 Fire Hydrants per side
5 “quarter, half, full” air squats
———————————-
Strength: 10 Minute EMOM
1: 8 Weighted Squats any way
2: Plank or Handstand hold
———————————
Metcon:
14 Minute AMRAP
10-20-30…
Mountain Climbers (2 Count)
Bicycle Crunches (2 Count)
Push Ups
Single or Double Arm Push Presses
10s the first round, 20s the second round, 30s the third… etc.
———————————
Stretch
:45 Per Stretch
Quad or Couch Stretch
Thread the Needle
8 Point Shoulder Stretch
CrossFit 262 – CrossFit
View Public Whiteboard
Metcon (AMRAP – Rounds and Reps)
We’re slowly going to start using TRIIB. Go to triib.com and try to login with your wodify credentials (you may need to click “forgot password” and reset it). Workouts will be posted in both apps for a while until we fully transition to Triib.
Warmup:
400m run/row
then 2 rounds:
Down Dog-> Lizard R
Down Dog-> Lizard Left
Down Dog-> Pigeon R
Down Dog-> Pigeon L
10 Fire Hydrants per side
5 “quarter, half, full” air squats
———————————–
Half the class will start with Strength while half the class starts with the metcon, then we’ll switch.
Strength: 15 Minute EMOM
1: 8 Back Squats
2: Plank or Handstand hold
3: Rest
Recommended percentage 60% – 70% of 1RM.
———————————
Metcon:
15 Minute AMRAP
10-20-30-40-…
Calorie Row
Push Ups
Dumbbell Push Press (50/35)
10s the first round, 20s the second round, 30s the third… etc.
———————————
Stretch
:45 Per Stretch
Quad or Couch Stretch
Thread the Needle
8 Point Shoulder Stretch
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
Moderate tempo, moving as a group as much as possible:
10 Leg Swings Front/per leg
10 Leg Swings Side/per leg
10 Arm Circles Small
10 Arm Circles BIG
10 Windmills
10 Touch and Reach
50 Jumping Jacks
10 Plank to DownDog
50 Mountain Climbers
10 Push up
10 Squats
5 Burpees
REST!
Me & My Virtual Beer Gut (Time)
Three Rounds For Time:
30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)
Then, right into:
2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees
Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!
Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!
I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
CrossFit 262 – CrossFit
View Public Whiteboard
Snatch (12×1 OTM)
:03 PAUSE @KNEE
Clean and Jerk (8×1 OTM )
:03 PAUSE @KNEE ON CLEAN & @CATCH ON JERK
Metcon (Time)
3 ROUNDS:
400M ROW
15 POWER CLEAN
10 PUSH JERK
Rx 50% of TODAYS CLEAN & JERK
