Saturday, May 23, 2015

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Saturday, May 23rd: CLOSED

Sunday, May 24th: CLOSED

Monday, May 25th: 4:00pm, 5:00pm, 6:00pm ONLY

Tuesday, May 26th: Regular Class Schedule

We will hold Memorial Day Murph on Saturday, May 30th!

Friday, May 22, 2015

Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon
A.Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Handstand Hold x 45-60 seconds
L-Sit x 30 seconds

B. Three rounds for time, of:
Row 500 Meters
15 Burpees
30 Kettlebell Swings (70/53 lbs)

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

We will hold Memorial Day Murph on Saturday, May 30th!

How to watch your 808 teams compete at Regionals!


Don't miss out on any of the action this weekend. The California Regional will have a live stream on the CrossFit Games website: games.crossfit.com.

You can also find a ton of updates through social media! Follow our Facebook page and Instagram (@crossfit808). Also, follow the CrossFit Games Instagram (@crossfitgames).

Thursday, May 21, 2015

Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-8 - 2-3 reps @ 90%
Rest 2-3 minutes

B. 3 rounds for time of:
Run 400 Meters
15 Overhead Squats (135/95 lbs)
15 Pull-Ups

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.

Wednesday, May 20, 2015

Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
A. Six sets of:
Power Clean & Jerk x 2 reps
Rest 2-minutes

You can drop the barbell after each rep, then reset. Does not need to be tap and go.

B. Three rounds for time:
6 Ground to Overhead (155/105 lbs)
12 Box Jumps Overs (24″/20″)
24 Kettlebell Swings (53/35 lbs)
50 Double Unders

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.

Tuesday, May 19, 2015

Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym from 4:30-6:30pm
A. Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest as needed

You are allowed to drop the barbell after the hang snatch, then reset for the snatch from the floor.

B. Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Ab-mat Sit-ups
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.

Monday, May 18, 2015

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk

B. For time:
15 Power Cleans (185/125 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.