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!