Today's WOD:
A. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 DB Thrusters (50/35 lbs)
Rest exactly five minutes, and then . . .
B. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
10 Box Jump Overs (24″/20″)
Scheduling Reminder: We will be CLOSED on "Labor Day" Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.
Saturday, August 31, 2013
Friday, August 30, 2013
Today's WOD:
A. Five sets of:
Front Squat x 4-5 reps @ 41X1 (try to move up in weight from last week)
Rest 3 minutes
B. Every minute, on the minute, for 10 minutes:
Odd Minutes – 135/95 lbs Power Clean x 5 reps
Even Minutes – Ring Dips x 10 reps
Scheduling Reminder: We will be CLOSED on Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.
A. Five sets of:
Front Squat x 4-5 reps @ 41X1 (try to move up in weight from last week)
Rest 3 minutes
B. Every minute, on the minute, for 10 minutes:
Odd Minutes – 135/95 lbs Power Clean x 5 reps
Even Minutes – Ring Dips x 10 reps
Scheduling Reminder: We will be CLOSED on Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.
Thursday, August 29, 2013
Wednesday, August 28, 2013
Today's WOD:
A. Eight sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets
B. Four rounds for time of:
25 Kettlebell Swings (53/35 lbs)
50 Double-Unders
Scheduling Reminder: We will be CLOSED on Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.
A. Eight sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets
B. Four rounds for time of:
25 Kettlebell Swings (53/35 lbs)
50 Double-Unders
Scheduling Reminder: We will be CLOSED on Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.
Tuesday, August 27, 2013
Today's WOD:
A. Take 15 minutes to today’s 1-RM Split Jerk.
A. Take 15 minutes to today’s 1-RM Split Jerk.
B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
95/65 lb Thrusters x 10 reps
24″/20″ Box Jumps x 10 reps
400 Meter Run
ABSOLUTELY NO DROPPING BARBELLS - 5 Burpee Box Jump penalty.
Scheduling Reminder: We will be CLOSED on Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.
Scheduling Reminder: We will be CLOSED on Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.
Monday, August 26, 2013
Saturday, August 24, 2013
Friday, August 23, 2013
Thursday, August 22, 2013
Today's WOD:
A. "Gymnastics Goat Session"
Take 20-minutes to work 2-4 gymnastics skills of your choice.
B. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row Sprint x 30 seconds
Minutes 5-8 – Alternating DB Snatch (55/35 lbs) x Max reps in 30 seconds
Minutes 9-12 – Handstand Push-ups x Max reps in 30 seconds
A. "Gymnastics Goat Session"
Take 20-minutes to work 2-4 gymnastics skills of your choice.
B. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row Sprint x 30 seconds
Minutes 5-8 – Alternating DB Snatch (55/35 lbs) x Max reps in 30 seconds
Minutes 9-12 – Handstand Push-ups x Max reps in 30 seconds
Wednesday, August 21, 2013
Today's WOD:
A. 8 sets of:
Hang Clean (mid-thigh) + Clean (below the knee)
Rest 1-2 minutes
B. Three sets of:
Clean Pull x 1.1.1 @ 100+%
(rest 5-10 seconds between singles)
Rest as needed
C. Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell
No dropping the Barbell from overhead - Athlete must lower to at least the waist! Penalty will be a 400m Run before continuing with workout!
A. 8 sets of:
Hang Clean (mid-thigh) + Clean (below the knee)
Rest 1-2 minutes
B. Three sets of:
Clean Pull x 1.1.1 @ 100+%
(rest 5-10 seconds between singles)
Rest as needed
C. Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell
No dropping the Barbell from overhead - Athlete must lower to at least the waist! Penalty will be a 400m Run before continuing with workout!
Tuesday, August 20, 2013
Today's WOD:
A. Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets
B. For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings (53/35 lbs)
100 Double-Unders
Avoid the lines at the VA Loans Showdown on September 2nd by getting your tickets online!
----> http://bit.ly/vashowdowntix
A. Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets
B. For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings (53/35 lbs)
100 Double-Unders
Avoid the lines at the VA Loans Showdown on September 2nd by getting your tickets online!
----> http://bit.ly/vashowdowntix
Monday, August 19, 2013
Today's WOD:
A. Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes
B. Three sets of:
Snatch Pull x 1.1.1 @ 100+%
(rest 5-10 seconds between singles)
Rest 2 minutes
C. Five sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Prioritize tempo over load. We will build as the weeks go on. Today is not the day to go super heavy on these. Make sure you have a partner counting your tempo.
A. Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes
B. Three sets of:
Snatch Pull x 1.1.1 @ 100+%
(rest 5-10 seconds between singles)
Rest 2 minutes
C. Five sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Prioritize tempo over load. We will build as the weeks go on. Today is not the day to go super heavy on these. Make sure you have a partner counting your tempo.
Saturday, August 17, 2013
Today's WOD:
“Pick Your Poison”
At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before you rotate to the next exercise (Conga-Line fashion). Once both members have completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; members can share the assigned number of reps.
In teams of 2, complete the following for time:
Choice # 1 (Shared) – Run or Row? — 1600m relay run (400m each teammate) OR 2000m relay row (500m each teammate)
Station (Conga) = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 2 – Top or Bottom? — 30 HSPU or 100 Squats
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 3 – Push or Pull? — 50 Push-Ups or 50 Pull-Ups
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 4 – Jump or Drop? — 50 Jumping Lunges or 25 Burpees
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
“Pick Your Poison”
At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before you rotate to the next exercise (Conga-Line fashion). Once both members have completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; members can share the assigned number of reps.
In teams of 2, complete the following for time:
Choice # 1 (Shared) – Run or Row? — 1600m relay run (400m each teammate) OR 2000m relay row (500m each teammate)
Station (Conga) = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 2 – Top or Bottom? — 30 HSPU or 100 Squats
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 3 – Push or Pull? — 50 Push-Ups or 50 Pull-Ups
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 4 – Jump or Drop? — 50 Jumping Lunges or 25 Burpees
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
Friday, August 16, 2013
Today's WOD:
Scheduling Reminder: SATURDAY CLASSES NOW AT 8:30am and 10:00am!
A. Take 15-minutes to establish a 1-RM Snatch.
B. For time:
50 Wall balls (20/14 lbs - 10 ft)
40 Box Jumps (24"/20")
30 DB Shoulder to Overhead
20 Toes to Bar
800m Run
2013 Showdown Workout 2 - HEAT ASSIGNMENTS:
Scheduling Reminder: SATURDAY CLASSES NOW AT 8:30am and 10:00am!
A. Take 15-minutes to establish a 1-RM Snatch.
B. For time:
50 Wall balls (20/14 lbs - 10 ft)
40 Box Jumps (24"/20")
30 DB Shoulder to Overhead
20 Toes to Bar
800m Run
2013 Showdown Workout 2 - HEAT ASSIGNMENTS:
Heat 1 (7:00pm): Bush, Ryan
Scott, Mike Y., Paige, Harmony, and Alicia
Heat 2 (7:30pm): Marcus,
Dakota, Matt, Estee, Sarah Scott, and Rachel
Thursday, August 15, 2013
Showdown Team Tryouts begin today!
Today's WOD:
Scheduling Reminder: No 5:00pm class today!
A. Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B. Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (53/35 lbs.)
30 Double-Unders
THURSDAY HEAT ASSIGNMENTS for Showdown Team Tryouts:
Heat 1 (5:00pm): Steve Olson, Marcus, Dakota, Alicia, Sarah Scott, and Harmony
Heat 2 (5:30pm): Bush, Matt Alices, Ryan Scott, Rachel Lai, Estee, and Paige
**Athletes please arrive prior to the start of your heat to warm-up and mobilize.**
Scheduling Reminder: No 5:00pm class today!
A. Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B. Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (53/35 lbs.)
30 Double-Unders
THURSDAY HEAT ASSIGNMENTS for Showdown Team Tryouts:
Heat 1 (5:00pm): Steve Olson, Marcus, Dakota, Alicia, Sarah Scott, and Harmony
Heat 2 (5:30pm): Bush, Matt Alices, Ryan Scott, Rachel Lai, Estee, and Paige
**Athletes please arrive prior to the start of your heat to warm-up and mobilize.**
Wednesday, August 14, 2013
Today's WOD:
A. In 15-minutes, establish a 1-RM Jerk.
B. Three rounds for time of
135/85 lbs Power Snatch x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
400 Meter Run
A. In 15-minutes, establish a 1-RM Jerk.
B. Three rounds for time of
135/85 lbs Power Snatch x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
400 Meter Run
Scheduling Reminder: Tomorrow, Thursday, August 15th, the Showdown Team Tryouts will go on from 5:00-6:00pm. Therefore, we will have only the 4:00pm and 6:00pm classes that day.
The remainder of the Showdown Team Tryouts Competition will be on Friday at 7:00pm and Saturday at Noon if you are wanting to come by and cheer your box-mates on! We will have 4 teams entered at the Showdown, big thanks to Chuck's Steakhouse for an entire team's sponsorship as well as UMEDA Brokerage and Eastside Mobile Detailing!
Tuesday, August 13, 2013
Today's WOD:
A. Three sets, not for time, of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
B. 15-12-9-6-3 rep rounds for time, of:
Power Cleans (135/85 lbs.)
Burpees over the Bar
Scheduling Reminder: Thursday, August 15, 2013 the Showdown Team Tryouts will go on from 5:00-6:00pm. Therefore, we will have only the 4:00pm and 6:00pm classes that day.
The remainder of the Showdown Team Tryouts Competition will be on Friday at 7:00pm and Saturday at Noon if you are wanting to come by and cheer your box-mates on! We will have 4 teams entered at the Showdown, big thanks to Chuck's Steakhouse for an entire team's sponsorship as well as UMEDA Brokerage and Eastside Mobile Detailing! Here is the list of athletes competing for the 16 spots (8 males/8 females):
Men:
Charlie Russell
Chris Bushaw
Dakota Rager
Grant Pagarigan
Joshua Akiona
Josh Showers
Steve Olson
Women:
Alicia Taylor
Brandy Richardson
Estee Okamura
Harmony Pacheco
Ingrid Rolles
Julie Tanabe-Goo
Katrina Perry
Kyla Evers
Paige Castillo
Rachel Lai
Sarah Scott
A. Three sets, not for time, of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
B. 15-12-9-6-3 rep rounds for time, of:
Power Cleans (135/85 lbs.)
Burpees over the Bar
Scheduling Reminder: Thursday, August 15, 2013 the Showdown Team Tryouts will go on from 5:00-6:00pm. Therefore, we will have only the 4:00pm and 6:00pm classes that day.
The remainder of the Showdown Team Tryouts Competition will be on Friday at 7:00pm and Saturday at Noon if you are wanting to come by and cheer your box-mates on! We will have 4 teams entered at the Showdown, big thanks to Chuck's Steakhouse for an entire team's sponsorship as well as UMEDA Brokerage and Eastside Mobile Detailing! Here is the list of athletes competing for the 16 spots (8 males/8 females):
Men:
Charlie Russell
Chris Bushaw
Dakota Rager
Grant Pagarigan
Joshua Akiona
Josh Showers
Marcus Ofoia
Matt Alices
Mike Yoshino
Rich KorthSteve Olson
Women:
Alicia Taylor
Brandy Richardson
Estee Okamura
Harmony Pacheco
Ingrid Rolles
Julie Tanabe-Goo
Katrina Perry
Kyla Evers
Paige Castillo
Rachel Lai
Sarah Scott
Monday, August 12, 2013
Saturday, August 10, 2013
Free Trial Barbell Club tomorrow!
Today's WOD:
NEW SATURDAY SCHEDULE: 8:30am and 10:00am Classes, then Kids at 11:30am!
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps (30"/24")
7 Dumbbell Ground to Overhead
You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.
NEW SATURDAY SCHEDULE: 8:30am and 10:00am Classes, then Kids at 11:30am!
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps (30"/24")
7 Dumbbell Ground to Overhead
You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.
BARBELL CLUB IS BACK:
The CrossFit 808 Barbell Club is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. This fall segment of Barbell Club will take place on Sundays between 10am and 1pm for a total of 9 weeks starting August 18th (with a Sunday off on September 15th). During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner, Performance, or Competition) based on their needs and goals.
Barbell Club pricing is on a sliding scale based on your monthly membership. Please make all checks payable to Joshua Akiona.
Unlimited members: $100 for the 8 sessions
3x/week members: $140 for the 8 sessions
2x/week members: $160 for the 8 sessions
Non-members: $200 for the 8 sessions
We will be offering a FREE Trial Class this Sunday, August 11th from 10am-1pm. If you are interested in attending Barbell Club and want more information, please email josh@808crossfit.com with the SUBJECT LINE: Fall 13 BBC.
Friday, August 9, 2013
Thursday, August 8, 2013
Wednesday, August 7, 2013
New GROUP Elements Program starts today at 7:15pm!
Today's WOD:
A. In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible
Rest exactly 5 minutes, and then . . .
B. Complete as many rounds and reps as possible in 5 minutes of:
5 Chest to Bar Pull-Ups
15 Air Squats
Rest exactly 5 minutes, and then . . .
C. In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible
Rest exactly 5 minutes, and then …
D. Complete as many rounds and reps as possible in 5 minutes of:
10 Hand-Release Push-Ups
10 KB Swings (53/35 lbs)
A. In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible
Rest exactly 5 minutes, and then . . .
B. Complete as many rounds and reps as possible in 5 minutes of:
5 Chest to Bar Pull-Ups
15 Air Squats
Rest exactly 5 minutes, and then . . .
C. In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible
Rest exactly 5 minutes, and then …
D. Complete as many rounds and reps as possible in 5 minutes of:
10 Hand-Release Push-Ups
10 KB Swings (53/35 lbs)
Tuesday, August 6, 2013
Monday, August 5, 2013
Barbell Club is back!
Today's WOD:
A. Take 20-minutes to build to today’s 1-RM Snatch.
B. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Ab-mat Sit-ups
BARBELL CLUB IS BACK:
A. Take 20-minutes to build to today’s 1-RM Snatch.
B. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Ab-mat Sit-ups
BARBELL CLUB IS BACK:
The CrossFit 808 Barbell Club is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. This fall segment of Barbell Club will take place on Sundays between 10am and 1pm for a total of 9 weeks starting August 18th (with a Sunday off on September 15th). During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner, Performance, or Competition) based on their needs and goals.
Barbell Club pricing is on a sliding scale based on your monthly membership. Please make all checks payable to Joshua Akiona.
Unlimited members: $100 for the 8 sessions
3x/week members: $140 for the 8 sessions
2x/week members: $160 for the 8 sessions
Non-members: $200 for the 8 sessions
We will be offering a FREE Trial Class this Sunday, August 11th from 10am-1pm. If you are interested in attending Barbell Club and want more information, please email josh@808crossfit.com with the SUBJECT LINE: Fall 13 BBC.
Saturday, August 3, 2013
Today's WOD:
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps.
2013 Hawaii VA Loans Showdown:
2013 Hawaii VA Loans Showdown:
Hey gang! It is that time of the year again for Team CrossFit 808 to defend their title at the Hawaii VA Loans Showdown for Operation Homefront Hawaii! Please click the link below to purchase a shirt that not only helps Operation Homefront, but also helps pay for the team buy-in for the competition. You have until August 6th to order shirts!
Want to compete with us at the Showdown? Well, here's your chance to make the team!
We are hoping to get 2-3 teams in the VA Loans Showdown this year! On Friday and Saturday of this month, August 16th and 17th, respectively, we will have all of our interested athletes compete for spots on the teams. Similar to last year, there will be 4-5 workouts that you will test your fitness against. The entire class will also do these workouts on those days as well during the classes.
If you are interested in competing for a spot on the team, you must first PURCHASE a shirt for the Showdown by clicking on the following link and selecting CrossFit 808 as your box: https://showdown.hawaiiva.com/register. Secondly, you must email me and let me know you are interested (elyse@808crossfit.com), please use the SUBJECT LINE: 2013 Showdown Athlete.
THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
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 (info@808crossfit.com) about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "August 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).
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 (info@808crossfit.com) about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "August 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Friday, August 2, 2013
Today's WOD:
REMINDER: 31 Heroes this Saturday during 9 and 10am classes! Please RSVP (elyse@808crossfit.com) with the name of your partner and what class you'll attend! Thank you!
A. Three sets, not for time, of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
B. Five sets of:
Against a three minute running clock, complete:
300 Meter Row
Double-Unders x Max Reps
Rest 3 minutes between sets
(If you don’t have double-unders quite yet, perform singles or lateral jumps over a parallette.)
BRING A FRIEND DAY TOMORROW (SATURDAY at NOON):
Have friend that's been wanting to try CrossFit? Bring them to "Bring a Friend Day" on Saturday, August 3rd at Noon! Please make sure you RSVP by emailing info@808crossfit.com with the subject line, "Bring a Friend Day".
THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "August 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "August 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Don't forget to RSVP for "31 Heroes" tomorrow during our 9 and 10am classes!
9:00am (FULL): Marsha/Rosie, Nikki/Lee, Robin/Cheryl, Dan/Coach John, Abi/Shelley, Diane/Audrey, Adam G/Jeff Mack, Ramsey/Joey, and Kai/Shyla
10:00am: Rachel/Syd, Harmony/Paige, Sarah/KP, Nicole/Coach Cheyne, Kate/Brie, Shanelle/Linzy, Charlie/Josh, and Victoria (visitor)/Ashley
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
Thursday, August 1, 2013
Bring a Friend Day at 808 this SATURDAY!
Today's WOD:
Back to normal Class Schedule! KIDS will go back to Tuesdays/Thursdays 3:30pm and Saturdays 11:30am this month as well.
A. 5 sets of:
Push Press x 5 reps
Rest 2-3 minutes
B. For time:
15 Deadlifts (275/185 lbs)
30 Wall Balls (20/14 lbs to 10 ft)
12 Deadlifts
24 Wall Balls
9 Deadlifts
18 Wall Balls
REMINDER: 31 Heroes is this Saturday during 9 and 10am classes! Please RSVP (elyse@808crossfit.com) with the name of your partner and what class you'll attend! Thank you!
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
BRING A FRIEND DAY THIS SATURDAY:
Have friend that's been wanting to try CrossFit? Bring them to "Bring a Friend Day" on Saturday, August 3rd at Noon! Please make sure you RSVP by emailing info@808crossfit.com with the subject line, "Bring a Friend Day".
THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "August 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Back to normal Class Schedule! KIDS will go back to Tuesdays/Thursdays 3:30pm and Saturdays 11:30am this month as well.
A. 5 sets of:
Push Press x 5 reps
Rest 2-3 minutes
B. For time:
15 Deadlifts (275/185 lbs)
30 Wall Balls (20/14 lbs to 10 ft)
12 Deadlifts
24 Wall Balls
9 Deadlifts
18 Wall Balls
REMINDER: 31 Heroes is this Saturday during 9 and 10am classes! Please RSVP (elyse@808crossfit.com) with the name of your partner and what class you'll attend! Thank you!
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
BRING A FRIEND DAY THIS SATURDAY:
Have friend that's been wanting to try CrossFit? Bring them to "Bring a Friend Day" on Saturday, August 3rd at Noon! Please make sure you RSVP by emailing info@808crossfit.com with the subject line, "Bring a Friend Day".
THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "August 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).
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