Upcoming Events

307 Throwdown 
Oct 18-19th
Sold Out!

On Ramp
Sep 9-25 - 3 Weeks
7:30pm on Tues & Thurs
Privates and small groups available!

CrossFit Kids
New class times for fall!
Spots open.
$40/mo

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Throwdown Judges & Volunteers! 
We need you!  If you are interested in helping out let us know.  There is a sign up sheet at the front desk.  Or, send us an email at CrossFit307@gmail.com.  Tell us your Name and availability.  We will need folks Sat from 8am-5pm and Sun 8am-1pm.  Thanks so much.  Without you guys this wouldn't be possible!
Monday
Sep222014

Tuesday 9/23/2014

Warmup
2 min Double Unders
3x10 Wall Balls
3x6-10 Toes to Bar
3x10 Ball Slams

Strength
8x1 Jerk

WOD
1 min work : 1 min rest
100 Burpees

REC
3 min AMRAP
Russian Swings (1.5/1)

Sunday
Sep212014

Monday 9/22/2014

Warmup
Row, Run or Ride 2 min
3x10 Goblet Squats
3x6-10 Strict Pullups
3x10 KB V-Ups

Strength
2x OHS to Failure

WOD
6 Rounds - 18 mins
Min 1: 6 Deadlifts (225/155)
Min 2: 6 Strict HSPU
Min 3: AMRAP
6 Pullups
6 KB Swings (1.5/1)

REC
3 min AMRAP
Double Unders

Saturday
Sep202014

Sunday 9/21/2014

Recovery Day

Friday
Sep192014

Saturday 9/20/2014

Warmup
Row, Run or Ride 2 min
3x15 Air Squats
3x6-12 HSPU
3x10 GHD Situps

Strength
6x6 Weighted GHD Back Ext

WOD
5 Rounds
30 Cal Assault Bike
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Thursday
Sep182014

Friday 9/19/2014

Warmup
2 min Double Unders
3x10 Wall Balls
3x10 Knee Jumps
3x6-10 Toes to Bar

Strength
3x 2 Power Snatch + 4 Squat Snatch + 4 High Pulls

WOD
40-30-20-10 Burpees
4-3-2-1 Red River Complexes (55/35)
*1 Red River Complex = 6 Alt DB Snatches + 6 Front Squats

REC
3x10 Landmines
Alternate with:
3x15 GHD Situps

You've probably seen these tools floating around the box...here's what they are for...

Wednesday
Sep172014

Thursday 9/18/2014

Warmup
Row, Run or Ride 2 min
3x10 Russian Swings
3x6-10 Strict Pullups
3x:22 Sec L-Sit

Strength
Max Weight Turkish Getups
Work up to a max weight that you can keep perfect technique.

WOD - 307 Total
1 RM Thruster
1 RM Hang Snatch
1 RM Weighted Pullup
*Compare to 1/23/2014

REC
Row 1k at a moderate pace

Tuesday
Sep162014

Wednesday 9/17/2014

Warmup
Row, Run or Ride 2 min
3x6-10 Glute Ham Raise
3x10 Pushups
3x10 KB V-Ups

Strength
5x10 Good Mornings

WOD - Diane
21-15-9
Deadlift (225/155)
HSPU (Flat)

REC
Reverse Tabata - 4 min. 10 sec work, 20 sec rest.
Assault Bike Ride