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

Create your own 307ID

CrossFit Journal: The Performance-Based Lifestyle Resource

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!
Sunday
Aug312014

Monday 9/1/2014

Warmup
Row, Run or Ride 2 min
3x10 Pistols
3x10 Ring Rows
3x :22sec L-Sit

Strength
3x20 Sumo Back Squats

WOD
30 Rounds
5 Burpees
3 C2B Pullups
1 Snatch (165/105)

REC
Roll out!

Saturday
Aug302014

Sunday 8/31/2014

Recovery Day

Friday
Aug292014

Saturday 8/30/2014

Warmup
Run 400m
3x15 Air Squats
3x10 Knee Jumps
3x :40 Plank

Strength
3x 10 Consecutive Broad Jumps

WOD
All Out Sprints. Walk back to start after each.
4x 40m
2x 60m
2x 100m
2x 60m
4x 40m

REC
Handstand walk for max distance

Thursday
Aug282014

Friday 8/29/2014

Warmup
2 min of Double Unders
3x10 Russian Swings
3x10 HSPU *Do them strict if you can. Switch to kipping when you need to.
3x10 GHD Situps

Strength
3x 2 Muscle Snatch + 4 Power Snatch + 4 High Pull

WOD
30 Cal Ride
Then:
30-20-10
Overhead Squats (95/65)
Toes to Bar

REC
5x Hand Over Hand Sled Pull

Wednesday
Aug272014

Thursday 8/28/2014

Warmup
Run, Row or Ride 2 min
3x6 Strict C2B Pullups
3x10 Burpees
3x4 Turkish Getups

Strength
3x Max Strict Pullups + Max Kipping Pullups

WOD
20 EMOM
1 Snatch Grip Deadlift
1 Power Snatch
1 Hang Snatch
1 Overhead Squat

REC
10 min to establish max height box jump

Tuesday
Aug262014

Wednesday 8/27/2014

Warmup
Run, Row or Ride 2 min
3x10 Pistols
3x6-10 Strict Ring Dips
3x6-10 Toes to Bar

Strength
6x4 Deadlift

WOD
10 min AMRAP
2-4-6-8
Clean (185/115)
HSPU
10-12-14...
Clean (135/95)
Ring Dips

REC
10 min
Ever 2 min do:
:30 sec Handstand Hold
10 Heavy Russian Swings

Monday
Aug252014

Tuesday 8/26/2014

We cannot allow any CrossFit equipment in the pools, especially kettlebells.  They are damaging the pool liner.  And, it rusts the bells beyond repair.  Please, if you see anyone using anything other than pool equipment in the pools, let one of us know.  Spread the word please.  Thanks!

Warmup
2 min of Double Unders
3x6-10 Glute Ham Raise
3x10 Pushups
3x 20sec L-Sit

Strength
5x5 Tempo Bench Press
1 max set of pushups immediately following your 5th set

WOD
2 Rounds
800m Run
24 DB Snatch (55/35)
24 Parallette Passthroughs

REC
2 Rounds
1 min AMRAP
Clapping Pushups
Rest 1 min