Sunday, March 25, 2018

Second Chance Sunday 18.5

Second Chance Sunday 18.5
Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services.

HEAT 1 (10:30am): Joel; Jason C; Liko; Diamand; Mary S; and Paulo

HEAT 2 (10:40am): Sean O; Tony; Sarah Ho; Ren; Olino; and Ashley

HEAT 3 (10:50am): Ben Smiley; Chris G; Priscilla; Leah Young; and Nate Oki

Friday, March 23, 2018

18.5

Today's Workout:
“CrossFit Games Open Event 11.6, 12.5 & 18.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

Friday Night Lights:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. DO NOT PARK IN NEIGHBORING TENANTS STALLS - YOU WILL BE TOWED AT YOUR OWN EXPENSE. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:30pm): Byron, Tony, Derek, and Rich
HEAT 2 (4:45pm): Matt Lee, Elyse, and Josh
HEAT 3 (5:00pm): Kyle, Nate O, Dana, Chantelle, and Kate Coyle
HEAT 4 (5:10pm): Nic Lee, Casey, Lai, Priscilla, Alicia, and Ben C
HEAT 5 (5:20pm): Tasi, James Lewis, Ren, Linn, Ellen, and Eric
HEAT 6 (5:30pm): Cullen, Chris G, Liko, Diamand, Olino, Lawrence
HEAT 7 (5:40pm): Zach, Thibs, Tracy, Kai, and Brad
HEAT 8 (5:50pm): James B, Sergio, Sarah R, Betta, Noriko, and Darin

If you are not on the list because you forgot to sign-up on Zen Planner on Thursday, please make sure you email Coach Elyse (elyse@808crossfit.com) ASAP to be placed in a heat.

Sunday, March 18, 2018

Second Chance Sunday 18.4

Second Chance Sunday 18.4
Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

HEAT 1 (10:30am): Brian, Olino, Liko, Nate Oki, and Aaron
HEAT 2 (10:45am): Dan, Leah, Tiff, Sarah, Chris G, and Lei
HEAT 3 (11:00am): Sergio, Bri, Dana, Matt Lee, Paulo, and Tony

Friday, March 16, 2018

18.4

Today's Workout:
A. Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

B. “CrossFit Games Open Event 18.4”
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk

Time Cap: 9 Minutes

Friday Night Lights 18.4
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:30pm): Tasi; Rach; Dana; Nate Oki; and Chad Tam

HEAT 2 (4:45pm): Nic Lee; Kate Coyle; Priscilla; Ren; Lawrence; and Matt Lee

HEAT 3 (5:00pm): Ben C; Alicia; Lauren M*; Tracy; Zach; and Tony

HEAT 4 (5:15pm): Sergio; Casey Hawk; Ellen V*; Sarah R; Chantelle; Kris V*; and Eric

HEAT 5 (5:30pm): Cullen; Brad*; Bri; Kai; Linn; Darin; and Thibs

HEAT 6 (5:45pm): Lewis; Noriko; Jojo; Betta; Jon M; and Lei

HEAT 7 (6:00pm): Kyle Oroku; Lyndsy Kelley*; Roberto; and Cody

Sunday, March 11, 2018

18.3 Second Chance Sunday

Second Chance Sunday 18.3
Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

HEAT 1 (10:30am): Matt Lee; Derek; Dana; Linn; Ren; and Lei
HEAT 2 (10:45am): Keoni; Tony; Priscilla; Sarah; and Joel
HEAT 3 (11:00am): Nic Lee; Nate Oki; Rachel Lai; Liko; Maryrose; and Dan
HEAT 4 (11:15am): Brian Young; Pat Forbes*; Chris G; Ashley P; Bri; and David

Friday, March 9, 2018

If you signed up LATE on Zen Planner (aka AFTER the HEATS WERE ALREADY POSTED), you need to email Coach Elyse ASAP (elyse@808crossfit.com). You cannot sign-up after the heats go up and think you are magically put into a heat! Reminder: there are 80 of you registered and only one of me trying to coordinate it, please help me out and sign-up on time.

18.3

Today's Workout:
“CrossFit Games Open Event 18.3”
Two rounds for time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups

Friday Night Lights Heat Schedule:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:30pm): Matt Lee, Tony, Noe, Gracie, Rachel, and Tasi
HEAT 2 (4:50pm): Zach, Casey Hawk, Nate Oki, Priscilla, Tracy, Chantelle, and Alicia
HEAT 3 (5:10pm): Ben Coyle, Cullen, Thibs, Dana, Tiffiny, Linn, and Eric
HEAT 4 (5:30pm): Dan, Sam Kemp*, Chris G., Aneesa, Olino, Kristi, Kai, and Donel*
HEAT 5 (5:50pm): Darin, Aaron Fuller, Kyle, Michelle*, Kate Coyle, Harmony, and Sergio
HEAT 6 (6:10pm): Roberto, Lewis, Jon M, Sarah R, Betta, Noriko, and Ben Smiley

Saturday, March 3, 2018

Second Chance Sunday 18.2

Heat Schedule:
Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

Heat 1 (10:30am): Mary; Linn; Rachel; Tony; Lei; and Nate Oki

Heat 2 (10:45am): Perkins; Diamand; Priscilla; Kyle; James Lewis; and Sergio

Heat 3 (11:00am): Leah; Maryrose; Liko; Olino; James B; and Dan Slaughter

Friday, March 2, 2018

18.2

Today's Workout:
A. Build to 70-75% of 1-RM Clean, and then…

At Game Pace:
1 Dumbbell Squats (50/35 lbs)
1 Bar Facing Burpees
2 Dumbbell Squats (50/35 lbs)
2 Bar Facing Burpees
3 Dumbbell Squats (50/35 lbs)
3 Bar Facing Burpees

Rest 90 seconds, and then…

Clean x 1 Rep @ 70-75%

B. “CrossFit Games Open Event 18.2”
Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (50/35 lbs)
Bar-Facing Burpees

In the remaining time…

“CrossFit Games Open Event 18.2A”
Establish a 1-rep-max Clean

PLEASE NO DROPPING DUMBBELLS!

Friday Night Lights Heat Schedule:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:20pm): Nic Lee, Cody, Josh A, Matt Lee, Priscilla, Noe, and Lai
HEAT 2 (4:40pm): Tony, Keoni, Derek, Aneesa, Dana, and E
HEAT 3 (5:00pm): Lawrence, Nate O, Zach, Chris G, Ren, Chantelle, and Gracie
HEAT 4 (5:15pm): Casey Hawk, Sergio, Lei, Thibs, Alicia, Tracy, and Bri
HEAT 5 (5:30pm): Aaron F, Ben Coyle, Cullen F, Eric, Kai, Tiffiny, and Kate Coyle
HEAT 6 (5:45pm): Darin, James L, Johnny, Roberto, Linn, Diamand, and Kate I
HEAT 7 (6:00pm): Jon M, Kyle O, Ben S, Jojo, Betta, and Noriko

Tuesday, February 27, 2018

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
"Barski" Snatches (High Snatch x 3 reps)

Build over the course of the 6 sets.

B. "Kate"
15-12-9-6-3 rep rounds for time, of:
Deadlifts (275/185 lbs)
Burpees over the Bar

Time cap: 15-minutes

Happiest Birthday, Coach Kate!

C. "Optional Accessories"
3 sets for quality, not time:
4/2 L Pull-ups
8 Ring Push-ups
12 V-ups

*No L Pull-up, sub L Hang from bar or Tempo Leg Raises.

Gym Announcements:

  • We will be officially switching over to Zen Planner on March 1st for our gym software. You should have received an email with directions in setting up your account. If you haven't received the email, please let Coach Elyse know (elyse@808crossfit.com).
  • Please make sure you use the Zen Planner Class Schedule to sign up for classes as well as Friday Night Lights and Second Chance Sunday for 18.2! There will also be a sign-up sheet posted on the whiteboard for those that don't get their Zen Planner account setup in time.

Monday, February 26, 2018

Today's Workout:
Please remember to plug in your scores for 18.1 by 3:00pm Hawaii time today! Also, if you haven't done the judge's course yet, please try to get that done this week.
A. Take 10 minutes to build to today’s heavy…
Front Squat x 1 rep

Try to get to your "heavy" for the day in 5 sets or less. This does not need to be an attempt at a PR, just something that feels heavy and primes your CNS.

B. Take 15 minutes to build to today’s heavy Power Clean & Push Jerk.

Let feel dictate load.

C. For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Saturday, February 24, 2018

18.1 - Second Chance Sunday

Second Chance Sunday
Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

HEAT 1 (10:30am): Lei; Tracy; Sarah; Derek; Nick Lee; and Mary

HEAT 2 (10:55am): Brian; Jeremy; Aneesa; Dana; Nate Oki; Diamand; and Paulo

HEAT 3 (11:20am): Mike Y; Andrea; Kristi; Cody; Chris G; Jenny; and Andrew

Friday, February 23, 2018

18.1

Today's Workout:
A. Warm-up, stretch, activations, and mobilize.

B. “CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row

Friday Night Lights Heat Schedule:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:20pm): Lei, Zach, Rachel Lai, Rich, Dana O, Chris G, Chantelle, and Alicia
HEAT 2 (4:45pm): Eric, Kate Coyle, James B, Liko, Casey Hawk, Marsha, Nate Oki, Kai, and Lawrence
HEAT 3 (5:10pm): Aaron F, Corrie (visitor), James Lewis, Olino, Tony, Noriko, Thibs, and Ben Coyle
HEAT 4 (5:35pm): Kyle, Joanna, Sergio, Aneesa, Cody, Priscilla, Keoni, Linn, and Matt Lee
HEAT 5 (6:00pm): Darin, Johnny, Sarah R, Roberto, Diamand, Jon M, and Mike Y

Thursday, February 22, 2018

Today's Workout:
A. Three rounds @ 80-85% effort of:
10-12 Dumbbell Overhead Walking Lunges
40-50 Double-Unders
3-5 Muscle-Ups

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

C. For time:
70 Calorie Row
50 Alternating Pistols
30 Hang Power Cleans (135/95 lbs)

Time cap: 16-minutes

Open Workout 18.1:
If you are a registered athlete, please make sure you are signed up on Mindbody for a class (6am, 8:30am or noon) or Friday Night Lights by Thursday at 3:00pm. Heat schedule will go up soon after the 18.1 announcement! If you have a special heat time request, please email me no later than 3:00pm tomorrow (Thursday).

If you completed the judges course, please make sure you email me your certificate of completion (elyse@808crossfit.com). If you can help us judge during classes or Friday Night Lights, please let me know. Thanks!

Wednesday, February 21, 2018

Today's Workout:
Important Reminder: If you are a REGISTERED athlete in the Open, please make sure you are signed up for a class time or Friday Night Lights by 3:00pm Thursday. Heat schedules will be posted shortly after the workout is announced. Good luck to everyone competing this year!
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 85-88%

B. Three rounds for time, of:
400 Meter Run
25 Kettlebell Swings (70/53 lbs)
15 Kipping Handstand Push-ups

Please make sure you are controlling down into the bottom of your kipping HSPU.

No HSPU, please sub 15 Hand Release Push-ups.

Tuesday, February 20, 2018

Today's Workout:
A. Every 2-minutes for 14-minutes (7 sets):
3-position Power Snatch (high, mid thigh, floor)

Build over the course of the 7 sets.

B. Every minute on the minute for 20 minutes (5 sets):
Minute 1: 15/10 Calories of Assault Bike or Rower
Minute 2: 5 Burpees + 10 Wall Balls (20/14 lbs)
Minute 3: 5 Burpees + 10 Toes to Bar
Minute 4: Rest

C. "Optional Accessories"
2 sets of:
Banded Pull Aparts x 25 reps
Rest 60 seconds
Shoulder Opener Stretch x 60 seconds (each side)
Rest as needed

Monday, February 19, 2018

Today's Workout:
Scheduling Reminder: We will be following a holiday schedule today - 7:00am, 8:30am, and 10:00am classes only! Also, please be aware that the Great Aloha Run will take place in the morning, so use Dillingham to get the gym as Nimitz Highway will be CLOSED.
A. Take 10 minutes to build to today’s heavy…
Front Squat x 1 rep

Try to get to your "heavy" for the day in 5 sets or less. This does not need to be an attempt at a PR, just something that feels heavy and primes your CNS.

B. Take 15 minutes to build to today’s heavy Clean & Jerk.

Let feel dictate load.

C. "Jackie"
For time:
1000 Meter Row
50 Thrusters (45/35 lbs)
30 Pull-ups

ABSOLUTELY NO DROPPING BARBELL! Must control the barbell to floor.

Thursday, February 15, 2018

REGISTER FOR THE 2018 OPEN!




Registering for the 2018 Open:
  1. Navigate yourself over to http://games.crossfit.com/
  2. Scroll down to where it says “SIGN UP” in red, then click it.
  3. If you signed up for the 2016 or 2017 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information. If you did not sign up last year, you will need to go ahead and create a login.
  4. Once you login, either with you already established login or with your newly created one, they will ask you for some information, then have you sign the liability waiver. Then they will ask for payment; the cost for the Open is $20.
  5. After the payment is submitted, you will be brought to a screen that will ask you to designate your affiliate, please select CrossFit 808. Do not worry about the "team" portion, you can leave that blank, unless you plan on putting up scores for our CrossFit 808 team in the Open (but make sure you are aware of the More Than Half rule in the CrossFit Games Rulebook). 
  6. Judges Course: we highly recommend that all participants in the Open complete the Judges Course. It is very helpful for the athlete to understand what a judge is looking/asking for when competing in the Open. It will also help your fellow athletes out when you are able to judge them in the class ("I do for you, you do for me"). Please go to the following link to take the official Judges Course: https://oc.crossfit.com/course?id=12. Upon completion, please bring in your printed judge's certificate to Coach Kate or Coach Elyse (elyse@808crossfit.com).
Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 4:30pm. The box will open at 4:00pm for athletes to come in and warm-up/mobilize. Heat schedule will be posted Thursday evening, so don't forget to sign-up on the MINDBODY schedule by Thursday at 4:00PM.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 11th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:
  • Friday Classes – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
  • Friday Night Lights – Doors open at 4:00pm and first heat starts at 4:30pm. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
  • Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning.
Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Muscle-ups x 3-6 reps

B. Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

One set of:
Back Squat x 10-15 reps @ 75%

C. For max reps:
30 seconds of Ground to Overhead (135/95 lbs)
Rest 15 seconds
45 seconds of Alternating Pistols

Rest 90 seconds, and when the running clock reaches 3:00…

Two rounds for time of:
135/95 lbs Ground to Overhead x 30-second max # of reps
Alternating Pistols x 45-second max # of reps

Wednesday, February 14, 2018

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 73%
*Set 2 = 1 rep @ 78%
*Set 3 = 1 rep @ 83%
*Set 4 = 1 rep @ 88%
*Set 5 = 1 rep @ 93%
*Set 6 = 1 rep @ 97%
*Set 7 = 1 rep @ 101%
*Set 8 = 1 rep @ 101+%

B. 3 rounds for time of:
Row 250 meters
21 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-bar Pull-ups

Please no dropping the dumbbells. Control them to the floor.

Compare to January 5, 2018.

C. "Optional Accessories"
One set, not for time, of:
50 Toes to Bar

Tuesday, February 13, 2018

Today's Workout:
A. Take 15 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B. "Elyse"
3 rounds for time, of:
200 Meter Run
13 Strict Deficit Handstand Push-ups (4/2")
8 Overhead Squats (185/125 lbs)
5 Burpee Muscle-ups

Time cap: 18-minutes

4" = 10 lbs + 45 lbs bumper plates
2" = 25 lbs bumper plate

Monday, February 12, 2018

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

B. Perform the following using the “18.0” movement standards.

For max reps:
30 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 15 seconds
45 seconds of Box-Facing Burpee Box Jump-Overs

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
50/35 lb Alternating Dumbbell Snatches x 30-second max # of reps
Box-Facing Burpee Box Jump-Overs x 45-second max # of reps

C. "Optional Accessories"
Three sets not for time, of:
Handstand Walk x 30-40 feet
Alternating Pistols x 16-20 reps
Rest 60 seconds

Saturday, February 10, 2018

Today's Workout:
A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B. In teams of 3, complete as many rounds and reps as possibl ein 25:00:
100 Cals on Assault Bike
75 Power Snatches (95/65 lbs)
100 Cals on Assault Bike
75 Power Snatches (115/80 lbs)
100 Cals on Assault Bike
75 Power Snatches (135/95 lbs)

C. "Optional Accessories"
3 sets of:
10 Bent Over Dumbbell Rows (each side)
10 Dumbbell Strict Presses
20 Weighted Ab-mat Sit-ups
20 Weighted Hip Extensions
Rest 60 seconds

Friday, February 9, 2018

Today's Workout:
A. Every 2-minutes for 14-minutes (7 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B. Every minute, on the minute, for 24 minutes (6 sets):
Minute 1: 300/250 Meter Row
Minute 2: 15 Dumbbell Thrusters (50/35 lbs)
Minute 3: Max Box Facing Burpee Box Jump Overs (24/20")
Minute 4: Rest

NO DROPPING DUMBBELLS!

C. "Optional Accessories"
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed

Thursday, February 8, 2018

Today's Workout:
A. Three sets not for time, of:
Handstand Walk x 40 feet
Alternating Pistols x 20 reps
Muscle-ups x 3-6 reps

B. Every 2-minutes for 8-minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 80%

Same loads as last week but one set more of the 4 reps @ 80%.

C. For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups

Time cap: 16-minutes

Wednesday, February 7, 2018

Today's Workout:
A. Every 2 minutes for 14 minutes (7 sets):
Clean & Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 90% of 1-RM Clean & Jerk

B. For max reps:
30 seconds of Deadlifts (225/155 lbs)
Rest 15 seconds
45 seconds of Wall Balls (20/14 to 10/9')

GOAL: Around 15/20 reps

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
225/155 lbs Deadlifts x 30-second max # of reps
20/14 to 10/9' Wall Ball Shots x 45-second max # of reps

C. "Optional Accessories"
Three sets not for time, of:
Kipping Handstand Push-Ups x 15-20 reps
(working on movement efficiency – make these as effortless as possible)
Ab-Wheel Roll Outs x 15-20 reps
Rest 60 seconds

Tuesday, February 6, 2018

Today's Workout:
A. Take 10-minutes to build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B. Three sets for times of:
Row 300/250 Meters
20 Chest to Bar Pull-ups
20 Handstand Push-Ups
Rest 3 minutes

Time cap: 20-minutes

C. "Optional Accessories"
Four sets of:
Pronated Biceps Curls x 8 reps
Rest 30 seconds
Weighted Prone GHD Hold x 30 seconds
Rest 30 seconds

Monday, February 5, 2018

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Snatch Lift-Off + Snatch

For the lift off, pause for a count of “one one-thousand, two one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-off + snatch.

B. "Derek"
5 rounds for time, of:
400 Meter Run
20 Overhead Squats (45/33 lbs)
20 Toes to Bar

Happy birthday, Coach Derek!

Time cap: 26-minutes

Gym Announcements:

  • REGISTER FOR THE 2018 CROSSFIT GAMES OPEN: games.crossfit.com. Don't forget to select CrossFit 808 as your affiliate!

Saturday, February 3, 2018

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. In teams of 3, sharing reps however you like, complete as many rounds and reps as possible in 25-minutes of:
200/150 Calorie Rower
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/75)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/125)
20 Clean and Jerks (205/145)

Scaled:
200/150 Calorie Rower
120 Pull-ups or Jumping Chest to Bars
60 Clean and Jerks (75/55)
50 Clean and Jerks (95/65)
40 Clean and Jerks (115/75)
30 Clean and Jerks (135/95)
20 Clean and Jerks (155/105)

Friday, February 2, 2018

Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Chest to Bar Pull-ups x 10-12 reps

B. Every 2-minutes for 12-minutes (6 sets):
Strict Shoulder Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C. Two sets for times of:
10/7 Bar Muscle-Ups
20 Burpee Box Jump-Overs (24″/20″)
30 Shoulder to Overhead (95/65 lbs)
40 Double-Unders
Rest 4 minutes

Sprint, REST, REPEAT.

Thursday, February 1, 2018

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps @ 80%

B. Three rounds for time of:
400 Meter Run
20 Front Racked Dumbbell Walking Lunges (50/35 lbs)
20 Toes to Bar

Time cap: 18-minutes

Wednesday, January 31, 2018

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 85%

B. Complete as many rounds and reps as possible in 20 minutes of:
500 Meter Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Handstand Push-Ups

You may kip the handstand push-ups in today’s session as we want you to start getting comfortable with the rhythm of the movement, but you must stay focused and engaged throughout – DO NOT SLAM YOUR HEAD INTO THE MAT.

C. "Optional Accessories"
Not for time:
Accumulate 2:00 in the L-Sit Hold

*Every break perform 10 AbMat Sit-Ups.

Tuesday, January 30, 2018

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1: 15/10 Cals on Assault Bike
Minute 2: 20 Double-Unders + 5 Dumbbell Thrusters (50/35 lbs)
Minute 3: 15/10 Chest to Bar Pull-ups

Monday, January 29, 2018

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
2 Snatch Lift-Offs + 1 Snatch

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B. For max reps:
40 seconds of Hang Snatches (95/65 lbs – power or squat is fine)
Rest 10 seconds
40 seconds of Burpees over the Bar

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
95/65 lb Hang Snatches x 40-second max # of reps
Burpees over the Bar x 40-second max # of reps

C. "Optional Accessories"
Four sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.

Thursday, January 25, 2018

Today's Workout:
A. Take 15 minutes to build to today’s 2-RM Bench Press

B. "Diane"
21-15-9 rep rounds for time, of:
Deadlift (225/155 lbs)
Handstand Push-ups

Rest until clock hits 12:00, then...

For time:
50 Toes to Bar

C. "Optional Accessories"
Crossover Symmetry Cool-Down Protocol

Monday, January 22, 2018

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Power Snatch with a 3 second pause at knee

Make small jumps to build to today’s heavy.

Immediately followed by...

Three sets of:
2 Snatch Lift-Offs + Snatch Pull (heavy)
Rest 60 seconds

B. For time:
10 Muscle-ups
25 Thrusters (75/55 lbs)
1,000-meter row
25 Thrusters (75/55 lbs)
10 Muscle-ups

NO DROPPING BARBELLS! Please control to floor.

Time cap: 20-minutes

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.
  • Sunday Barbell Club with Coach Josh is back! 
    • This is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner or Competition) based on their needs and goals.
    • The Barbell Club will take place on Sundays between 9:00am to noon for a total of 8 sessions starting January 28th (with a break during March for the Open/Second Chance Sundays).
      • January 28th, February 4th, February 11th, February 18th, April 8th, April 22nd, May 6th and May 20th.
    • Barbell Club pricing is based on your monthly membership. Please bring dues to the first session. Please make all checks payable to Joshua Akiona. There is a 50% discount for any additional family member.
      • Unlimited members: $60
      • 3x/week members: $100
      • 2x/week members: $120
    • If you are interested in attending Barbell Club or want more information, please email josh@808crossfit.com with the SUBJECT LINE: BBC 2018.

Saturday, January 20, 2018

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift

55% x 5 reps, 65% x 5 reps, 75%x 5, 85%x 3, 95%x 1+ reps

B. In pairs, alternating full rounds, complete as many rounds and reps as possible in 25-minutes, of:
12 Cals on the Rower
9 Toes to Bar
6 Clean and Jerks (155/105 lbs)

C. "Optional Accessories"
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Alternating Single Leg V-Up x 10 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 10 reps

Followed by...

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Hand Plank Shoulder Circles x 20 reps (10 reps each direction)

Friday, January 19, 2018

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Bench Press

55% x 5 reps, 65% x 5 reps, 75%x 5, 85%x 3, 95%x 1+ reps

B. 3 rounds for time of:
Run 800 meters
15 Deadlifts (275/185 lbs)
15 Strict Handstand Push-ups

Time cap: 26-minutes

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.
  • Sunday Barbell Club with Coach Josh is back! 
    • This is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner or Competition) based on their needs and goals.
    • The Barbell Club will take place on Sundays between 9:00am to noon for a total of 8 sessions starting January 28th (with a break during March for the Open/Second Chance Sundays).
      • January 28th, February 4th, February 11th, February 18th, April 8th, April 22nd, May 6th and May 20th.
    • Barbell Club pricing is based on your monthly membership. Please bring dues to the first session. Please make all checks payable to Joshua Akiona. There is a 50% discount for any additional family member.
      • Unlimited members: $60
      • 3x/week members: $100
      • 2x/week members: $120
    • If you are interested in attending Barbell Club or want more information, please email josh@808crossfit.com with the SUBJECT LINE: BBC 2018.

Thursday, January 18, 2018

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

One set of:
Back Squat x 10-15 reps @ 70%

B. 3 rounds for time, of:
8 Chest to Bar Pull-ups
12 Thrusters (95/65 lbs)
8 Burpees over the Bar

Rest 3-minutes, then REPEAT.

Time cap: 26-minutes

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.
  • Sunday Barbell Club with Coach Josh is back! 
    • This is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner or Competition) based on their needs and goals.
    • The Barbell Club will take place on Sundays between 9:00am to noon for a total of 8 sessions starting January 28th (with a break during March for the Open/Second Chance Sundays).
      • January 28th, February 4th, February 11th, February 18th, April 8th, April 22nd, May 6th and May 20th.
    • Barbell Club pricing is based on your monthly membership. Please bring dues to the first session. Please make all checks payable to Joshua Akiona. There is a 50% discount for any additional family member.
      • Unlimited members: $60
      • 3x/week members: $100
      • 2x/week members: $120
    • If you are interested in attending Barbell Club or want more information, please email josh@808crossfit.com with the SUBJECT LINE: BBC 2018.

Wednesday, January 17, 2018

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Clean + 2 Front Squats + Jerk

Build over the 6 sets.

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep (at the load you finished at for the above portion)

B. In 2-minutes:
Max Cals on the Assault Bike

When clock hits 5:00, complete...

"Annie"
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

Time cap: 17-minutes (when clock hits 22:00)
Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Clean + 2 Front Squats + Jerk

Build over the 6 sets.

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep (at the load you finished at for the above portion)

B. In 2-minutes:
Max Cals on the Assault Bike

When clock hits 5:00, complete...

"Annie"
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

Time cap: 17-minutes (when clock hits 22:00)

Tuesday, January 16, 2018

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 87.5%

B. "F.G.B."
Three rounds for max reps, of:
1-minute of Wall-balls (20/14 lbs to 10' - CATCH BALL FOR GOOD REP)
1-minute of Sumo deadlift high-pull (75/55 lbs - NO DROPPING)
1-minute of Box Jump (20")
1-minute of Push-press (75/55 lbs - NO DROPPING)
1-minute of Row (Calories)
Rest 1-minute between rounds

The clock does not reset or stop between exercises. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*SEE RESULTS FROM MAY 13, 2017.

C. "Optional Accessories"
3 sets of:
Glute-Ham Raises x 8-10 reps
Banded Good Mornings x 20 reps
Rest as needed

Monday, January 15, 2018

Today's Workout:
Scheduling Reminder: We will be following a modified schedule in honor of MLK Day - 7:00am, 8:30am, 10:00am, and Comp at 11:30am!
A. Every 2 minutes, for 16 minutes (8 sets) of:
Power Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-8 = 1 rep (let feel dictate load)

B. 3 rounds for time of:
Run 400 meters
12 Power Snatch (115/75 lbs)
6 Bar Muscle-ups

C. 4 Sets, Not For Time:
10 Strict Toes to Bar
15 Empty Barbell Good Mornings

Friday, January 12, 2018

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps @ 70%

B. "Helen"
3 rounds for time, of:
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
12 Pull-ups

Time cap: 18-minutes

C. "Optional Accessories"
3 sets of:
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Thursday, January 11, 2018

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift

50% x 3 reps, 60% x 3 reps, 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps

B. "Richie"
In pairs, alternating full rounds, complete 32 rounds for time, of:
11 Wall Balls (30/20 lbs)
1 Squat Snatch (185/125 lbs)

Time cap: 25-minutes

Happy Birthday Coach Rich!

Wednesday, January 10, 2018

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

Build over the course of the 8 sets.

B. On a 12-minute clock, 4 rounds of:
1 minute of Kettlebell Snatches (53/35 lbs)
1 minute of Ab-mat sit-ups
1 minute of Jumping Lunges

Post reps completed for each exercise.

C. "Optional Accessories"
3 sets of:
Glute-Ham Raises x 8-10 reps
Banded Good Mornings x 20 reps
Rest as needed

Tuesday, January 9, 2018

Above: Day 1 of the Nutrition Challenge is off to a GREAT start! Here's Liko's breakfast/brunch! We are so proud of all the participants and the meals they ate today. Onto Day 2!
Today's Workout:
A. Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
Reverse-Grip Push-Ups x 10 reps @ 2111
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds

B. Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
Front Squat x 3 reps @ 85%
(no tempo prescription)

C. Complete as many rounds and repetitions as possible in 16 minutes of:
60-calorie row
50 Toes-to-bars
40 Wall-ball shots (20/14 lbs to 10')
30 Power Cleans (135/95 lbs)
20/15 Bar Muscle-ups

Gym Happenings:

  • Looking for one on one help with your nutrition? Check out Coach Josh's 4-Week Healthy Eating Plan, which includes 1 initial 60 minute consultation, a 2-week 30 minute follow up session, and a final 60 minute consultation. Please email Coach Josh for more details: josh@808crossfit.com.
  • Monday, January 15th we will be following a holiday schedule: 7:00am, 8:30am, and 10:00am only. Please make sure you are signed in on MINDBODY. Thanks!

Monday, January 8, 2018

Today's Workout:
Please remember to sign up for class on MINDBODY! Some classes we have only had about 25% signed in. If you are having trouble with MINDBODY, please email Coach Elyse ASAP. Thanks!
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. Take 10-minutes to build to today’s heavy Mid-thigh Snatch.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these from the floor, with the same weight you built to in the Mid-thigh Snatch.

C. "17.1"
For time:
10 dumbbell snatches (50/35 lbs)
15 burpee box jump-overs (24/20")
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

This week's Gym Announcements:
  • 15% off Elements Program if you book between January 1 - 12, 2018. Please email info@808crossfit.com.
  • Today is DAY 1 of the New Year Nutrition Challenge - 40 days of Clean Eating to start the 2018 off right! If you haven't register you still have time. If you are registered, please email Coach Elyse (elyse@808crossfit.com) your "before" pictures using the code word: STRONG.
  • We will be following a holiday schedule on Monday, January 15th in honor of MLK Day - 7:00am, 8:30am, and 10:00am classes only.
  • Valentine's Day Mixer registration is open! This is an in-house only co-ed partner competition on Saturday, February 17th. So grab your favorite workout partner and sign-up today! Registration fee is $40 per team.

Friday, January 5, 2018

Today's Workout:
Scheduling Reminder: Saturday at the 10:00am Class is Bring a Friend to Class Day! Also, if you missed Coach Josh's Nutrition Lecture on Wednesday night, he will be presenting it one more time on Saturday at 10:00am.
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 75%

B. 3 rounds for time of:
Row 250 Meters
21 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-bar Pull-ups

Please no dropping the dumbbells. Control them to the floor.

Nutrition Challenge:
Since we are at the beginning of the Nutrition Challenge we are going to tackle a bunch of “benchmark” workouts and retest them at the end of the 40-days. This way we can measure your performance progress.

Expect past Open Workouts, Fight Gone Bad, Helen, Cindy, Mary, 2:00 Assault Bike test, and a 1-mile run. Not to mention the Valentine's Day in-house Competition towards the end of the 40-days!

You can still register for the Nutrition Challenge! Deadline is Sunday, January 7th! Click HERE to register.

Wednesday, January 3, 2018

Valentine's Day Mixer Partner Competition

Announcing our first ever co-ed in-house partner comp in February! Find a partner and sign up today!
Today's Workout:
Scheduling Reminder: Nutrition Lecture with Coach Josh at 6:00pm today!
A. Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1 (Down 3, Hold 2, Explode to the top, 1 second to reset)
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%

B. 4 rounds for time of:
Run 400 Meters
30 Push Presses (45/35 lbs - no dropping barbells)
20 Jumping Chest-to-bar Pull-ups

Time cap: 20-minutes

Tuesday, January 2, 2018

New Year Nutrition Challenge Registration!

As the weekend is approaching we are getting ready to kick off our 40-day challenge! The winner gets one month free membership. Points will be awarded based on class attendance, 10-day check-ins, weight lost, and social media posts.

If you plan on participating please fill out our registration form below or by clicking HERE. Deadline is Sunday! More information will be sent to you.

Coach Josh has very useful Nutrition Lectures this week: Wednesday at 6:00pm and Saturday at 10:00am.
 
Today's Workout:
Happy New Year everyone!
Warm-up:
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

A. Take 15-minutes to build to a heavy Power Clean + Push Jerk.

B. 3 rounds for time of:
60 Air Squats
30 Knees-to-Elbows
30 Ring Push-ups

Time cap: 20-minutes

This week's Gym Announcements:
  • Nutrition Lecture with Coach Josh on Wednesday 6:00pm and Saturday 10:00am. Get great tips on good eating habits for the new year!
  • January's Bring a Friend to Class Day - Saturday, January 6th at 10:00am! Sign-up sheet will be posted on the whiteboard today. If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.
  • 15% off Elements Program if you book between January 1 - 12, 2018. Please email info@808crossfit.com.
  • New Year Nutrition Challenge - 40 days of Clean Eating to start the 2018 off right! Winner will get a FREE month of membership. This will run from January 8th - February 16th. More details to come!