Upcoming Events

On Ramp
Jan 6 -22 | 3 Weeks
7:30pm on Tues & Thurs
Privates and small groups available!

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

Create your own 307ID

CrossFit Journal: The Performance-Based Lifestyle Resource

Thursday
Dec252014

Friday 12/26/2014

Thanks for all of your checkins for Jason's Friends! We had a total of 810! $405 will be donated to the Jason's Friends Foundation from LifeTime. Hope everyone had an amazing Christmas!

Warmup
Row, Run or Ride 2 min
3x4 Get Ups
3x3-6 Bar Muscle Ups
3x:45 Plank

Strength
1 Power Clean On Every 15 seconds for 6 min

WOD
3 rounds
15 OHS (155/105)
30 Cal Row
60 Double Unders

REC
6 Rounds
Sprint 1 Lap
Rest 1 min

Wednesday
Dec242014

Christmas 2014

Merry Christmas Everyone!  We are so proud of all of you and how much work you put in everyday.  We are thankful for our amazing coaches and all the extra time and effort that each of you spends day in and day out.  The 307 truly is an amazing place to walk in to every single day because of all of you!

Tuesday
Dec232014

Wednesday 12/24/2014

Merry Christmas Eve to our 307 Family!  The club opens at 5am tomorrow and closes early at Noon.  There will be no classes but we have a good little WOD to tide you over until Friday.

Warmup
25 Wall Balls 
3x10 GHD Situps 
3x10 Kipping Pullups 
3x15 Double Unders 

Strength
3X max Deadlift @ 60% 1RM 

WOD
18 Min AMRAP
Run 1 Lap
10 KB Thrusters (1.5/1) *2 Bells
Run 1 Lap
10 KB Renegade Rows (1.5/1)
 

REC
Roll out and mobility work. 

Monday
Dec222014

Tuesday 12/23/2014

Warmup
50 Air Squats 
3x 2 Muscle Ups + 4 Ring Dips 
3x6-10 Glute Ham Raise
3x:25 Lsit

Strength 
5x 5 Deficit strict HSPU (Everyone should be at a deficit, scale to banded if needed) 

WOD - Satan's Whiskers
3 Rounds
10 Chest to Bar Pullups
10 Front Squats (165/105)
10 Burpees
 
*Scale squats to go unbroken.
*Compare to 1/20/2014 

R.E.C. - Required Extra Credit
1 Lap of Broad Jumps 

Sunday
Dec212014

Monday 12/22/2014

Christmas Season is here!  The box will close at noon on Christmas Eve (no classes).  We will be closed on Christmas and there will be no classes on Friday.  Have a great week!

Warmup
Row, Run or Ride 2 min 
3x10 Knee Jumps 
3x6-10 Toes to Bar 
3x10 GHD Back Ext

Strength 
6x4 Front Squats 

WOD
4 Rounds
Row 250m
10 Box Jumps (24/20)
1 Snatch 85% 1RM
10 Box Jumps
Row 250m
 
Rest 1 min 

REC
5 min of Coach led plank work 

Saturday
Dec202014

Sunday 12/21/2014

Recovery Day

Friday
Dec192014

Saturday 12/20/2014

Warmup
Run 400m 
3x10 KB Vups 
3x6-10 Glute Ham Raise 
3x8 Strict Pullups

Strength
3x20 Bent Over Rows 

WOD
20 min AMRAP
Row for Cals
EMOM 6 T2B