Thursday, September 25, 2014

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-4 reps
Alternating Pistols x 6-8 reps each
Unbroken Double-Unders x 40-50 reps

B. Three rounds for time of:
50 Ab-mat Sit-Ups
50 foot Overhead Walking Lunges (55/35 lbs plate)

THE NEXT GROUP ELEMENTS PROGRAM BEGINS OCTOBER 6TH:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 7:00pm on Monday, Tuesday and Thursday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next Group Elements begins Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).


If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, October 2, 2014 at 7:00pm! RSVP by emailing josh@808crossfit.com. Thanks!

Wednesday, September 24, 2014

IMPORTANT Parking Announcement for FRIDAY, SATURDAY and SUNDAY!


This memo is to notify you that Woodcraft will be holding their annual woodworking show in the parking lot during the weekend of 9/26/14. Below is the schedule:
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9/26/14 (Friday) - Set-up in the 429 parking lot at 12:00pm. Please remove your vehicles from the 429 parking lot by 11:50am. Woodcraft will provide parking for displaced tenants in the parking lot on the corner of Waiakamilo and Kalani Street (in front of the building with the large mural of a wave).

9/27/14 (Saturday) - Show from 9:00am to 6:00pm. Customers will park off property at the parking lot on the corner of Waiakamilo and Kalani Street.

9/28/14 (Sunday) - Show from 9:00am to 6:00pm. Customers will park off property at the parking lot on the corner of Waiakamilo and Kalani Street.

Please be aware that the parking lot may be congested during this time. Woodcraft will have someone to direct traffic and oversee any possible parking problems. If you have any other questions, please email me at elyse@808crossfit.com. Thanks in advance for your kokua!
Today's WOD:
A. Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B. For time:
Row 2000 Meters
12 Front Squats (185/125 lbs – from the ground)
12 Strict Handstand Push-Ups
10 Front Squats (185/125 lbs – from the ground)
10 Strict Handstand Push-Ups
8 Front Squats (185/125 lbs – from the ground)
8 Strict Handstand Push-Ups

Tuesday, September 23, 2014

Today's WOD:
A. Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps

Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B. For time:
8 Deadlifts (135/95 lb.)
7 Cleans (135/95 lb.)
6 Snatches (135/95 lb.)
8 Toes to bar
7 Pull-ups
6 Chest to bar pull-ups
6 Deadlifts
5 Cleans
4 Snatches
6 Toes to bar
5 Pull-ups
4 Chest to bar pull-ups
4 Deadlifts
3 Cleans
2 Snatches
4 Toes to bar
3 Pull-ups
2 Chest to bar pull-ups

We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held November 7-9 in Honolulu, Hawaii.

Please click here for more information and to register.
Sign Me Up For the Invictus Athletes’ Camp

Monday, September 22, 2014

FREE INTRO CLASS on October 2nd at 7:00pm!

If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, October 2, 2014 at 7:00pm! RSVP by emailing josh@808crossfit.com. Thanks!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 7:00pm on Monday, Tuesday and Thursday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next Group Elements begins Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Today's WOD:
A. Three sets of:
Back Squat x 8-10 reps
Rest as needed

Work as heavy as you can for each set.

B. Three rounds for time of:
50 Double-Unders
50 Wall Ball Shots (20/14 lbs)

We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held November 7-9 in Honolulu, Hawaii.

Please click here for more information and to register.
Sign Me Up For the Invictus Athletes’ Camp

Saturday, September 20, 2014

Today's WOD:
A. Three sets not for time, of:
Bar Muscle-ups x 2-4 reps
Nose to Wall Handstand Holds x 45 seconds

B. In teams of 2, alternating full rounds, complete 5 rounds each for time:
20 Kettlebell Swings (53/35 lbs)
15 Toes to Bar
10 Front Squats (155/105 lbs)