Friday, January 23, 2015


We are hosting a Free Intro to CrossFit session at the Lululemon Ala Moana store, TOMORROW, Saturday, January 24th at 8:30am! Let your friends and family members know, so we can pack the house and show them what CrossFit 808 is all about.

Thursday, January 22, 2015

Today's Workout:
A. Three sets, not for time, of:
15-20 "Open" Box Jumps (24/20")
10-12 Alternating Pistols

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension x 10 reps @ 2012
Rest 45 seconds

Wednesday, January 21, 2015

Free Intro to CrossFit session this Saturday!

Come join Coach Sage, Coach E and Coach Shay this Saturday at the Lululemon Ala Moana store! We are hosting a Free Intro to CrossFit session at 8:30am! Let your friends and family members know, so we can pack the house and show them what CrossFit 808 is all about.


Today's Workout:
A. Three sets, not for time, of:
L-sit Hold x 30-45 seconds
Double-Unders x 40-50 reps
(Unbroken if you are proficient.)

B. Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-90% of 1-RM C&J

C. Three sets for times of:
10 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
20 Kettlebell Swings (70/53 lbs)
Rest 2 minutes

Tuesday, January 20, 2015

Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85% of 1-RM Snatch

B. For times:
C1.
For time:
Row 500 Meters
20 Burpees Over the Erg (Sub regular Burpees)
When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 10 reps
Toes to Bar x 10 reps (Sub 20 Ab-Mat Sit-ups)
When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
135/95 lb Alternating Front-Racked Lunges x 10 steps
24″/20" Box Jumps x 20 reps
When the clock reaches 18:00, complete the following…

C4.
For time:
Row 500 Meters
20 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)

Monday, January 19, 2015

Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 8am, 9:30am, and 11am classes only!
A. Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 1 rep @ 85-95%
Strict Handstand Push-ups x 6 reps

*If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps, sub L-seated DB Press or work on negatives.

B. For times:
185/125 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps

C. Every 3-minutes, for 18 minutes (6 sets):
20 Double-Unders
15 Wall Ball Shots (30/20 lb to 10 ft)
10 Chest-to-Bar Pull-Ups OR Pull-ups

Saturday, January 17, 2015

Martin Luther King Day: Holiday Schedule

Holiday Schedule on Monday, January 19th:
8:00am (CLOSED): Yoshi, Bob K., Fernando, Deacon, Darin, Aaron H., Kyle, Glenn, Kirrily, Joy K.,  Christine, Shanelle, Mary, Lauren, Jonita, Bernie, Phoebe, Ashlee H., Ren, and Kai

9:30am (4 spots available): Mana, Evan, Lawrence, Ryan B., Bush, Jules, Kathleen, Anna, Brianna, Melisa, Lai, Peggy, Brie, Kate, Peedi, and Keisha

11:00am (CLOSED): Adam B., Teddy, Alex, Randy, Ryan S., Domenic, Chad, Kurt, Ken, Michael, Jen J., Hien, Syd, Jade, Sarah S., Janie, Julie, Sharnell, Jamie, Janet, and Priscilla