Master Workouts have been announced!

“Don't be afraid to be amazing.”

-Andy Offutt Irwin

Today's WOD:
20-minutes to find a 1-RM Clean & Jerk.


Masters WOD #3: "Row-Clean-Burpee"
For time:
Row 1K
30 Cleans (135/95 lbs.)
50 Burpees

Important Reminder: We will have a modified Class Schedule on Wednesday, July 11th (NO 6:00am class) and we will be CLOSED from Thursday, July 12 - Saturday, July 14, 2012 for the CrossFit Games. Normal Class Schedule will resume on Monday, July 16th! I will post outdoor workouts (like I did for Regionals) for everyone to do while we are away cheering Mary on!

Important Reminder for our Keiki Classes: There will be NO Keiki Class this week (July 9-July 17th). Coach Kyla will be at the CrossFit Games! Keiki Classes will resume on Thursday, July 19th!

The next Group Elements Program begins Tuesday, July 24th! PM ELEMENTS is FULL!

Our PM session is officially full, please sign-up for the AM session! Remember, this will be the last Group Elements for the summer, so don't hesitate another second if you are wanting to join our box and live a better life.

For any NEW CrossFit 808 athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check, please bring your payment to your first class). Group Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). 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. Space is limited to only 8-10 athletes per each class time, so don't wait to sign-up (the PM Elements is full). Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM ELEMENTS ATHLETE or PM ELEMENTS ATHLETE. 

Saturday's WOD Board:

“A goal is not always meant to be reached, it often serves simply as something to aim at.” 

-Bruce Lee

Today's WOD:

Gymnastics "Goat" Session:
Take 12 minutes to practice three gymnastics skills of your choice.


In teams of two, complete 5 rounds for time of:
10 Thrusters (115/75 lbs.)
10 Chest to Bar Pull-Ups
400 Meter Run
Only one person working on the Thrusters and Pull-ups. You must leave for the run together.

Yesterday's WOD Board:

"Always bear in mind that your own resolution to succeed is more important than any other."

-Abraham Lincoln

Today's WOD:
Deadlift x 3 reps
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.


For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings (70/53 lbs.)
40 Pull-ups
30 Handstand push-ups

Yesterday's WOD Board:

Go Mary!

“There's something about love that people just have to respond to.”

-Howard Melchin

Above: I have no doubt that Mary is ready for the 2012 Reebok-CrossFit Games 60+ Masters group. She has been working very hard and has made huge improvements over the last 3 months. If you aren't able to make the trip up to Carson with us, follow the CrossFit Games website as well as the CrossFit 808 Facebook page! Mary is going to represent all of us very well and have a blast while doing so! 

Today's WOD:
Gymnastics Skill Set:
Pistols
L-sit Tuck to Extension


AMRAP in 12-minutes, of:
6 Power Snatch (135/95 lbs.)
12 Regional-Style Box Jumps (24/20")

Important Reminder: We will have a modified Class Schedule on Wednesday, July 11th (NO 6:00am class) and we will be CLOSED from Thursday, July 12 - Saturday, July 14, 2012 for the CrossFit Games. Normal Class Schedule will resume on Monday, July 16th! I will post outdoor workouts (like I did for Regionals) for everyone to do while we are away cheering Mary on!


Important Reminder for our Keiki Classes: There will be NO Keiki Class next week as well as the following Tuesday (July 17th). Coach Kyla will be at the CrossFit Games! Classes will resume on Thursday, July 19th!

The next Group Elements Program begins Tuesday, July 24th! Classes are filling up!

There are only a few spots left in our PM session - don't wait another day to sign-up! Remember, this will be the last Group Elements for the summer, so don't hesitate another second if you are wanting to join our box and live a better life.

For any NEW CrossFit 808 athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check, please bring your payment to your first class). Group Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). 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. Space is limited to only 8-10 athletes per each class time, so don't wait to sign-up. Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM ELEMENTS ATHLETE or PM ELEMENTS ATHLETE. 

Yesterday's WOD Board:

Happy 4th of July!

“Whenever you do a thing, act as if all the world were watching.”

-Thomas Jefferson

Today's WOD:
"Nutts"
For time:
10 Handstand Push-ups
15 Deadlifts (250/165 lbs.)
25 Box Jumps (30"/24")
50 Pull-ups
100 Wall Balls
200 Double-Unders
400 Meter Run with Plate (45/25 lbs.)
See November 11, 2011.


Yesterday's WOD Board:

East Valley CrossFit and Lulu Ala Moana in the house!

"I not only use all the brains that I have, but all that I can borrow."

-Woodrow Wilson

Above: My Punahou classmate's sister, Shannon, and her hubby Kiernan from East Valley CrossFit in Arizona stopped in this morning for a workout! Shannon was a collegiate gymnast, so it was not surprising that she had a knack for CrossFit! Also, look who dropped in this morning - the Lululemon gals! ...3, 2, 1, POSE!

Today's WOD:
5 sets of:
Back Squat x 4-6 reps


"The heavy Chief"
5 sets of:
AMRAP in 3 minutes, of:
3 Power Cleans (155/105 lbs.)
6 Push-ups
9 Squats
Rest 1-minute between sets.

Important Reminder: Holiday Schedule for (tomorrow) Wednesday, July 4th: 9:00am, 10:00am, and 11:00am!

The next Group Elements Program begins Tuesday, July 24th! Sign-up today!

For any NEW CrossFit 808 athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check, please bring your payment to your first class). Group Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). 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. Space is limited to only 8-10 athletes per each class time, so don't wait to sign-up. Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM ELEMENTS ATHLETE or PM ELEMENTS ATHLETE. This will be the last Group Elements for the summer, so don't hesitate another second if you are wanting to join our box and live a better life.

Yesterday's WOD Board:

It's that time again: Back to School Brigade!

"The wisdom of the wise and the experience of the ages are perpetuated by quotations."

-Benjamin Disraeli

Above: Hey gang! It is that time of year again, so please help out! We will be collecting school supplies for Operation Homefront's "Back to School Brigade" until July 18th! Please bring in your donations and put them in the designated box at the gym. Remember, every little bit helps! Thank you in advance for your support!

Today's WOD:
4 sets of:
Shoulder Press x 4-6 reps
Weighted Pull-Up x 4-6 reps


3 rounds for time of:
25 Shoulder to Overhead (95/65 lbs.)
Row 500 Meters

Saturday's WOD Board: