Saturday the 23rd of May, 2009


Thanks to CF Threshold for coming out in force and representing well. We will see you next Saturday.

Advanced WOD:
Alex 16:17 Rx
Zach 16:41 Rx
Chris 18:17 Rx
Adriana 12:28 (blue/95#)
Garfield DNF
Karina2-17:08 (blue/knee push up/105#)
Maria-18:42 (105#)
Albert-14:50 (155#/chin over bar)
Andrew-18:12 (135#/chin over bar)
Brian-19:58 Rx
Drew-16:45 Rx
Greg-22:17 Rx
Michael-DNF
Fern-21:26 (185#/chin over bar)
Steve-26:28(chin over bar)
Adam-16:45 Rx
Mayron-20:36 (155#/chin over bar)
Kevin-21:40 (chin over bar)
Elisha-16:25 (135#)
Rich-DNF
Danny-20:28 Rx
Karina1-19:27 (Red band)
Joe D-17:51 Rx
Carlos-DNF
Silvana-17:05 (85#/green band)
D0minic-25:22 (green)

BEGINNER WOD:
Jamie-13:17
Esteban-13:09
Viki-9:57
Jason-9:49
Mike-?:??

ADVANCED
Three rounds for time of:
Deadlift 225/155
x15 (show 8 fingers after each rep)
20 Push Ups
15 Chest to Bar Pull Ups
Run 400 Meters
20 minute time limit.

BEGINNER/INTERMEDIATE:
Three Rounds for time of:
30 Air Squats
20 Push Ups
10 Pull Ups
Run 200 Meters
20 minute time limit.

Bonus round:
Three minutes max reps muscle ups (bar or rings)

Standards will be strict and will be judged by a CrossFit certified coach. You may pre register for your heat by e-mailing us or you may simply show up. All participants must sign a waiver. Anyone under the age of 18 must have a waiver signed by a legal guardian. Please bring water, food and a towel to wipe yourself up off of the floor. All equipment will be provided, T-shirts will be available and a good time is mandatory. See you there!

Notes, tools, articles and ephemera:

  • HERE is what the Miami New Times has to say about the event…

Friday the 22nd of May, 2009

One full hour of skills and drills. This is your chance to brush up on your kips, muscle ups, handstands, L-sits, etc. Remember, practice is the only way to get better.
1. Mechanics
2. Consistency
3. Intensity
Try and skip the first two and you’re not working to even half of your potential. Slow it down and learn.

We have grip pads coming in next week for those of you with sensitive hands. Those of us that went to the CF Games Qualifier saw these in action. DO your hands hurt? Do they rip? Do your workout gloves bother the crap out of you? This is the solution. Easy to remove between exercises, these things work. Reserve yours in person or here.

Notes, tools, articles and ephemera:


Thursday the 21st of February, 2009

Although he is lazy here in the front squat, Alex sure isn’t lazy in the WOD’s.
He and his wife Karina have been posting mighty impressive efforts daily.
Congratulations are in order to Alex as he achieves his black belt in jiu-jitsu today.
Way to go! Both you and Karina have been great additions to CF305!


8 total rounds per team, 4 rounds per individual for time of:

With a partner of equal ability, run 800 meters, going out and back to a 50 meter marker 8 times. One partner rests while the other runs and vice versa.

Time each individual effort on your own watch, team times will be kept by a master clock. All laps must be counted by partner.

Post times to comments.

Notes, tools, articles and ephemera: