CrossFit 305

CrossFit 305 Update!!!

Mon, 30 Aug 2010 20:08:00 GMT

<a href="http://www.crossfit305.com"><img src="http://www.newartschool.net/graphics/header.jpg" style="border-style: none"></a> Greetings CrossFitters! - Thanks to everyone who made the WOD for your RIGHT to Party a big success. - This week we are having an open house Friday - all of our classes will be open to anyone who would like to try CrossFit 305 out. This is a great opportunity to bring friends and family who have been lurking but aren't sure CrossFit is for them. - Please make note of our expanded class schedule - The 305 Workout is NOW available Monday - Friday at 9:30 am and at 6:00 pm - Please check us out on YELP! - <a href="http://www.yelp.com/biz/crossfit-305-miami">http://www.yelp.com/biz/crossfit-305-miami</a> - We will be hosting a Challenge/Competition on Saturday, November 7th on Miami Beach at Flamingo Park- workout to be announced. - Please take a minute to fill out our survey - we have gotten some great repsonses and are working hard to implement some of the great suggestions you have given us. <a href="http://crossfit305.com/survey/">http://crossfit305.com/survey/</a> - Stay Tuned for more information and feel free to send any requests or suggestions to this email. Thanks again for helping to make CrossFit 305 the place that it is! <img src="http://crossfit305.com/wp-content/uploads/2010/08/crossfit-305-miami-wad.jpg" width="450" alt="" align="center"> <a href="http://www.crossfit305.com" target="_blank"><img src="http://www.newartschool.net/graphics/footer.jpg" style="border-style: none"></a> CrossFit 305 is located at 226 NE 59th Street; Miami, FL; 33137; Contact them at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or 917-749-8259 or 561-809-2858

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CrossFit 305 Update!!! WOD for your Right to Party!! CORRECTED!!!

Wed, 25 Aug 2010 20:09:00 GMT

<a href="http://www.crossfit305.com"><img src="http://www.newartschool.net/graphics/header.jpg" style="border-style: none"></a> Greetings CrossFitters! Sorry for the double message - but we had a few typos ;-) - If you have not done so yet, please sign up to participate in the <a href=" http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=11&sView=day&sDate=8/28/2010" target="_blank">WOD for your right to Party!</a> competition this Saturday. It is open to members only and all participants will get a unique t-shirt. - Please make note of our expanded class schedule - The 305 Workout is NOW available Monday - Friday at 9:30 am and at 6:00 pm - Please check us out on YELP! - <a href="http://www.yelp.com/biz/crossfit-305-miami">http://www.yelp.com/biz/crossfit-305-miami</a> - Our prices will be going up soon for new members. DON'T WORRY!! All old members are permanently grandfathered in at whatever rate you are paying for as long as you keep your membership active. If you know anyone who is hemming and hawing about joining, now is the time to get on board. - We will be hosting a Challenge/Competition on Saturday, November 7th on Miami Beach at Flamingo Park- workout to be announced. - Please take a minute to fill out our survey - we have gotten some great repsonses and are working hard to implement some of the great suggestions you have given us. <a href="http://crossfit305.com/survey/">http://crossfit305.com/survey/</a> - Nov 21, <a href="http://www.crossfitevolution.com/ironcurtain/" target="_blank">Iron Curtain CrossFit Challenge '09</a> - CrossFit Evolution | Forging Elite Fitness in Longwood. - Stay Tuned for more information and feel free to send any requests or suggestions to this email. Thanks again for helping to make CrossFit 305 the place that it is! <img src="http://crossfit305.com/wp-content/uploads/2010/08/crossfit-305-miami-018.jpg" width="450" alt="" align="center"> <a href="http://www.crossfit305.com" target="_blank"><img src="http://www.newartschool.net/graphics/footer.jpg" style="border-style: none"></a> CrossFit 305 is located at 226 NE 59th Street; Miami, FL; 33137; Contact them at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or 917-749-8259 or 561-809-2858

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CrossFit 305 Update!!! WOD for your Right to Party!!

Wed, 25 Aug 2010 20:01:00 GMT

<a href="http://www.crossfit305.com"><img src="http://www.newartschool.net/graphics/header.jpg" style="border-style: none"></a> Greetings CrossFitters! - If you have not done so yet, please sign up to participate in the <a href=" http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=11&sView=day&sDate=8/28/2010" target="_blank">WOD for your right to Party!</a> competition this Saturday. It is open to members only and all participants will get a unique t-shirt. - Please make note of our expanded class schedule - The 305 Workout is not available Monday - Friday at 9:30 am and at 6:00 pm - Please check us out on YELP! - <a href="http://www.yelp.com/biz/crossfit-305-miami">http://www.yelp.com/biz/crossfit-305-miami</a> - Our prices will be going up soon for new members. DON'T WORRY!! All old members are permanently grandfathered in at whatever rate you are paying for as long as you keep your membership active. If you know anyone who is hemming and hawing about joining, now is the time to get on board. - We will be hosting a Challenge/Competition on Saturday, November 7th on Miami Beach at Flamingo Park- workout to be announced. - Please take a minute to fill out our survey - we have gotten some great repsonses and are working hard to implement some of the great suggestions you have given us. <a href="http://crossfit305.com/survey/">http://crossfit305.com/survey/</a> - Nov 21, <a href="http://www.crossfitevolution.com/ironcurtain/" target="_blank">Iron Curtain CrossFit Challenge '09</a> - CrossFit Evolution | Forging Elite Fitness in Longwood. - Stay Tuned for more information and feel free to send any requests or suggestions to this email. Thanks again for helping to make CrossFit 305 the place that it is! <img src="http://crossfit305.com/wp-content/uploads/2010/08/crossfit-305-miami-018.jpg" width="450" alt="" align="center"> <a href="http://www.crossfit305.com" target="_blank"><img src="http://www.newartschool.net/graphics/footer.jpg" style="border-style: none"></a> CrossFit 305 is located at 226 NE 59th Street; Miami, FL; 33137; Contact them at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or 917-749-8259 or 561-809-2858

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Saturday - July 24, 2010 - THE SWAMP MONSTER!!! All Classes Cancelled

Sat, 24 Jul 2010 02:09:00 GMT

<a href="http://crossfit305.com"><img src="http://crossfit305.com/images/crossfit-305-miami-header.jpg" style="border-style: none"></a> <img class="size-medium wp-image-2506 aligncenter" title="crossfit-305-miami-swampmonster" src="http://crossfit305.com/wp-content/uploads/2010/06/crossfit-305-miami-swampmonster2-205x300.jpg" alt="" width="205" height="300" /> This Saturday, July 24, 2010 is our inaugural Swamp Monster, a full day event consisting of 4 WODs with althletes from all over the state of Florida competing to find out who is the fastest, strongest, fittest person on this day. There are cash prizes, awesome people, new t shirts and good fun to be had. We invite all to come down, hang out and cheer on the participants. All classes are cancelled this day. We could always use a helping hand and if you are so inclined, we will be there from 6:30am onwards. For a full description of the events go to the Swamp page on the site. <a href="http://crossfit305.com/the-swamp-monster/" target="_blank">http://crossfit305.com/the-swamp-monster/</a> CrossFit 305 is located at 5940 NE 4th Avenue; Miami, FL; 33137; Contact us at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or (305) 809 - 6390

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Beastskills Seminar this Saturday!!!

Wed, 07 Jul 2010 16:02:00 GMT

<a href="http://crossfit305.com"><img src="http://crossfit305.com/images/crossfit-305-miami-header.jpg" style="border-style: none"></a> Are you serious about getting muscle ups? Do you want to learn to do things you never thought you could do? Do you want to learn how to do a handstand? Can you do these things but want to really step up your game? This Saturday is for you. We are hosting 2 seminars with Jim Bathurst of BEASTSKILLS. These seminars are being offered at an extremely reasonable rate. Sign up at this link: <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7%2F10%2F2010" target="_blank">http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7%2F10%2F2010</a> James Bathurst is the founder of the Beastskills website (<a href="http://www.beastskills.com/" target="_blank">http://www.beastskills.com/</a>), a webpage is devoted to bodyweight strength training, acrobatics, and gymnastic skills. It spawned from a previous blog where he wrote about his training and posted tutorials. There will be two seminars presented; each are available for $75.00. Registration is available at this link: <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7%2F10%2F2010" target="_blank">http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7%2F10%2F2010</a> Beginner Seminar (10am - noon) Headstand Handstand Handstand Pushups Muscle-up The beginner seminar is for all ages and abilities. Even those will absolutely no experience in gymnastics will be kept very active and walk away with a ton of information for their training. Those who are working on getting a handstand or their first muscle-up will benefit most from this seminar. Advanced Seminar (2pm - 4pm) Handstand correction One arm handstand work Handstand presses/Planche work Advanced ring skills (forward roll, kip-up, front lever/back lever) The advanced seminar is for those who have greater experience with the gymnastic skills. A perfect handstand is not required, but some previous experience with the skill is recommended. It is also recommended that one is comfortable performing a muscle-up. CrossFit 305 is located at 5940 NE 4th Avenue; Miami, FL; 33137; Contact us at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or (305) 809 - 6390

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Beastskills Seminar this Saturday!!!

Wed, 07 Jul 2010 16:00:00 GMT

<a href="http://crossfit305.com"><img src="http://crossfit305.com/images/crossfit-305-miami-header.jpg" style="border-style: none"></a> Are you serious about getting muscle ups? Do you want to learn to do things you never thought you could do? Do you want to learn how to do a handstand? Can you do these things but want to really step up your game? This Saturday is for you. We are hosting 2 seminars with Jim Bathurst of BEASTSKILLS. These seminars are being offered at an extremely reasonable rate. Sign up at this link: <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7%2F10%2F2010" target="_blank">http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7%2F10%2F2010</a> James Bathurst is the founder of the Beastskills website (<a href="http://www.beastskills.com/" target="_blank">http://www.beastskills.com/</a>), a webpage is devoted to bodyweight strength training, acrobatics, and gymnastic skills. It spawned from a previous blog where he wrote about his training and posted tutorials. There will be two seminars presented; each are available for $75.00. Registration is available at this link: <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7%2F10%2F2010" target="_blank">http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7%2F10%2F2010</a> Beginner Seminar (10am - noon) Headstand Handstand Handstand Pushups Muscle-up The beginner seminar is for all ages and abilities. Even those will absolutely no experience in gymnastics will be kept very active and walk away with a ton of information for their training. Those who are working on getting a handstand or their first muscle-up will benefit most from this seminar. Advanced Seminar (2pm - 4pm) Handstand correction One arm handstand work Handstand presses/Planche work Advanced ring skills (forward roll, kip-up, front lever/back lever) The advanced seminar is for those who have greater experience with the gymnastic skills. A perfect handstand is not required, but some previous experience with the skill is recommended. It is also recommended that one is comfortable performing a muscle-up. CrossFit 305 is located at 5940 NE 4th Avenue; Miami, FL; 33137; Contact us at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or (305) 809 - 6390

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CrossFit 305 Kids Update!

Tue, 29 Jun 2010 19:44:00 GMT

<a href="http://crossfit305.com"><img src="http://crossfit305.com/images/crossfit-305-miami-header.jpg" style="border-style: none"></a> CF 305 Kids members / parents: Our program is a few months old and we are amazed at the progress of some of our regular attendees. A few points of note as we dive into the summer: We have been discussing the importance of nutrition and hydration with the children. The goal is to get them to understand how certain foods / drinks help make them feel all day and help them perform. Please make sure that your child has some sort of water bottle with them for during and after their workout. There is a water cooler in the gym for refilling their bottles if they need it. Please make sure that the bottle has only WATER for a few reasons: 1) They need it. 2) It is better for them during physical activity than sugary drinks, fruit juice or soda. 3) Kids tend to spill. Water doesn't get sticky on the floor like other drinks. The Wednesday afternoon class will be more skill focused. Saturday will be more movement based. Recently the children have been progressing with gymnastics based skills including bodyweight skills (handstands), ring work (skin the cats, ring holds, rope climbs), paralettes (L sits, shoot throughs) bar work (pull-ups, KTE's, monkey taps) and tumbling. It is interesting to see how quickly their grip and upper body strength develops from grabbing and holding bars and rings. Some of you will be traveling over the summer and some children are in camps. Please let us know if your schedule will impact your child's attendance for the summer so that we can plan classes accordingly. We value your feedback. Please let us know any comments you have relating to class schedule, format or especially your child's comments. <a href="mailto:kids@crossfit305.com">kids@crossfit305.com</a> There will be no class on Saturday July, 24th as there will be a Swamp Monster on the loose. SAFETY: - As 305 members we are fortunate to have quite a bit of great equipment. Our children need to understand that the gym equipment are not toys. We want our children to explore and gravitate towards their interests, but please assist us in reinforcing that children stay off rowers, rings, ropes, weights, etc.. unless instructed as part of their class. We do try to be proactive in removing attractive hazards but it is very difficult to watch the younger kids as they wander. Ultimately our facility is a gym and equipment by design is both heavy and hard. They are not permitted to grab balls, weights, dumbbells, kettlebells, ropes and they are not permitted to remove anything from the coach's bucket. We discuss it before every class but sometimes the younger ones need more reinforcement. Your assistance in this is very much appreciated. - The Wednesday afternoon adult class begins at 5PM. The kids class generally ends as the adults are completing their warm-up. We generally have a designated area for kids to work on certain skills after class with a coach. It is very important that parents do not linger with their children after the Wednesday class as the coach is coaching skills and the adults are setting up for their WOD. Children must either be participating in a skill in the designated area or exiting the gym with their parent - nowhere else! Parents are encouraged to watch their child work on skills. This is extremely important in protecting the safety of the children and the adults. THANK YOU FOR YOUR ASSISTANCE IN THIS! - We know it is difficult, but please try to keep the younger siblings off the floor during the class workouts. A 25 minute pre-K (3-5 yr old) class is being considered for the fall. Please respond if that is something that interests you. Thank you for your enthusiasm and participation CrossFit 305 is located at 5940 NE 4th Avenue; Miami, FL; 33137; Contact us at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or (305) 809 - 6390

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CrossFit 305 Message

Fri, 25 Jun 2010 20:19:00 GMT

<a href="http://crossfit305.com"><img src="http://crossfit305.com/images/crossfit-305-miami-header.jpg" style="border-style: none"></a> - How serious are you about upping your game? Do you really want a muscle up? Do you want that front lever? Sign up for the BEASTSKILLS seminar with Jim Bathurst at this link - <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sView=day" target="_blank">http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sView=day</a> CrossFit 305 is located at 5940 NE 4th Avenue; Miami, FL; 33137; Contact us at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or (305) 809 - 6390

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CrossFit 305 - SWAMP MONSTER!!!!

Mon, 07 Jun 2010 18:19:00 GMT

<a href="http://crossfit305.com"><img src="http://crossfit305.com/images/crossfit-305-miami-header.jpg" style="border-style: none"></a> Greetings CrossFit 305 <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=11&sView=day&sDate=7/24/2010" target="blank"><img class="alignnone size-medium wp-image-2376" title="crossfit-305-miami-swamp-monster" src="http://crossfit305.com/wp-content/uploads/2010/06/crossfit-305-miami-swamp-monster-200x300.jpg" alt="" width="200" height="300" /></a> - DO NOT FORGET TO REGISTER FOR THE SWAMP MONSTER!!!!! Saturday, July 24th we are hosting <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=11&sView=day&sDate=7/24/2010 " target="_blank">the Swamp Monster</a>. This is a three WOD challenge that will test your mettle as a CrossFit athlete. Registration includes a unique t-shirt. This event is open to all CrossFitters and is filling up much quicker than we thought. There is limited space. This is a great chance to compete with members of other boxes and a chance to establish a benchmark for yourself. Register at this link: <a href=" http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=11&sView=day&sDate=7/24/2010" target="_blank"> http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=11&sView=day&sDate=7/24/2010</a> CrossFit 305 is located at 5940 NE 4th Avenue; Miami, FL; 33137; Contact us at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or (305) 809 - 6390

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CrossFit 305 Update: Beastskills + The Swamp Monster

Wed, 02 Jun 2010 20:09:00 GMT

<a href="http://crossfit305.com"><img src="http://crossfit305.com/images/crossfit-305-miami-header.jpg" style="border-style: none"></a> Greetings CrossFit 305 - Congratulations to everyone who participated in this weekend's events! You guys made CrossFit 305 proud. - We have a couple of exciting events coming up. The first one is Saturday, July 10th. It is a seminar by BEASTSKILLS presented by James Bathurst. There will be an advanced and a beginners class. <a href=" http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sView=day&sDate=7/10/2010" target="_blank">Sign up here to participate and to see what will be covered</a>. This event is also open to non-gym members. </a> - Saturday, July 24th we are hosting <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=11&sView=day&sDate=7/24/2010 " target="_blank">the Swamp Monster</a>. This is a three WOD challenge that will test your mettle as a CrossFit athlete. Registration includes a unique t-shirt. This event is open to all CrossFitters. - We will be having a gym only 100 day Burpee challenge. It is very simple; the first day do 1 burpee, the second day do 2 burpees, etc. There will be a forum where you will be expected to log your tallies each day. Please RSVP to this email address to confirm your participation. - Stay Tuned for more information and feel free to send any requests or suggestions to this email. Thanks again for being part of the CrossFit 305 community! <a href="http://crossfit305.com" target="_blank"><img src="http://crossfit305.com/images/crossfit-305-miami-footer.jpg" style="border-style: none"></a> CrossFit 305 is located at 5940 NE 4th Avenue; Miami, FL; 33137; Contact us at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or (305) 809 - 6390

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CrossFit 305 Gymnastics Seminar

Wed, 21 Apr 2010 13:06:00 GMT

<a href="http://crossfit305.com"><img src="http://crossfit305.com/images/crossfit-305-miami-header.jpg" style="border-style: none"></a> Greetings CrossFit 305 - Thanks to everyone who came out last weekend. There were quite a few first time muscle ups as well as plenty of good people and good food. You are what makes CrossFit 305 the place that it is. - This Saturday we are hosting a gymnastics seminar with our very own Earline Feugill. The workshop is going to cover handstands, press handstands, levers, and bar and ring drills that all relate to crossfit exercises. The goal is to learn new progressions to accomplish a handstand, muscle up, or front or back plank hold on the rings with keen body awareness. Sign up for the seminar at this link: <a href="http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sTrn=100000005&sDate=4/24/2010" target="_blank">http://clients.mindbodyonline.com/ws.asp?studioid=8622&stype=-8&sTG=23&sVT=28&sTrn=100000005&sDate=4/24/2010</a> - Every Saturday morning at 9:00 am we have our 305 Workout that runs at the same time as our CrossFit Kids Workout. Bring a friend who wants to try CrossFit! There is no On Ramp required for the 305 Workout. - Stay Tuned for more information and feel free to send any requests or suggestions to this email. Thanks again for being part of the CrossFit 305 community! <a href="http://crossfit305.com" target="_blank"><img src="http://crossfit305.com/images/crossfit-305-miami-footer.jpg" style="border-style: none"></a> CrossFit 305 is located at 5940 NE 4th Avenue; Miami, FL; 33137; Contact us at <a href="http://www.crossfit305.com" target="_blank">http://www.crossfit305.com</a> or (305) 809 - 6390

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