Sunday, December 21, 2014

Start your CrossFit journey in 2015!

ANNOUNCING THE NEXT 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 6:30pm 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, January 5th. Please email josh@808crossfit.com with the subject line, "JAN15 Elements Program," to reserve your spot.

Saturday, December 20, 2014

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B. In teams of 2, with only one person working at a time, complete the following for time:
100 Wall Balls (20/14 lbs to 10 ft)
75 Cals on the Rower
50 Burpee Box Jump Overs (24/20")
75 Toes to Bar
100 Wall Balls (20/14 lbs to 10 ft)

Friday, December 19, 2014

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Immediately following...
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

B. Every four minutes, for 20 minutes (5 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5/3 Muscle-Ups

(See November 14, 2014.)

Thursday, December 18, 2014

Holiday Schedule:
Christmas Eve, Wednesday, December 24th: 8am, 9:30am, and 11am classes only!
Christmas Day, Thursday, December 25th: CLOSED
Friday, December 26th: 4pm, 5pm, and 6pm classes only!
Saturday, December 27th: Regular Class Schedule.

SIGN UP SHEET IS AT THE GYM. PLEASE LET US KNOW WHICH CLASS YOU'LL BE ATTENDING. THANKS AND HAPPY HOLIDAYS!
Today's Workout:
A. Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

B. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week)
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

Wednesday, December 17, 2014

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

B. Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

(Compare results to November 12, 2014.)

Tuesday, December 16, 2014

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Clean x 1 rep

Loads per set (by %) – 65, 75, 80, 85, 90, 90+, 95, 95+, 101+, 101+

B. Every 3 minutes, for 24 minutes (8 sets):
Run 200 Meters
10 Box Jump-Overs (24″/20″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

See October 11, 2014.