Today's Workout:

Important Reminder: Plug your scores in for 16.2 by 3:00pm today!

A. Every 2-minutes, for 16-minutes (8 sets):

Split Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

B. Three sets for max reps of:

60 seconds of Cals on the Rower

60 seconds of Muscle-ups

(No Muscle-ups, do Chest to Bar Pull-ups or Ring Dips)

60 seconds of Push Press (135/95 lbs)

60 seconds of Rest

HEATS for Second Chance Sunday 16.2!

SECOND CHANCE SUNDAY (16.2): Doors to the gym will open at 9:30am for you to come in and warm-up prior to your heat. Please be aware that New Hope Metro has their Sunday services in session and you will need to find street parking! There should be a ton of parking right along the News Station, and you will just have to cross the street to get to the gym. AGAIN, THERE WILL BE NO ONSITE PARKING. Thanks and see you guys tomorrow!

Heat 1 (10:00am): CJ, Sean O., Dwight, Ross, Cody (visitor), Mary, Julie and Chantelle Thibs
Heat 2 (10:20am): Ricky, Derek, Thibs, Jon M., Chad T., Linn and Christine
Heat 3 (10:40am): Luke, Jon F., Shawn, Lei, Eric, Jazmin and Ashley P.
Heat 4 (11:00am): Byron, Keoni, Aaron, Chantelle and Iris

UPDATED HEATS for 16.2 Friday Night Lights

Please note the time changes to your heats. Doors will open at 5:30pm for the first heat, which begins at 6:00pm.

VERY IMPORTANT: You must find street parking for this event. The parking lots in front are off limits. We expect a large number of athletes and we do not want to have to  ask you to move your car in the middle of your warm-up or workout.

Today's Workout:
Important Reminder: There is no Weightlifting Club today, Coach Marcus will let you know when you will next meet.
"Open Workout 16.2"
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

6:00am class:
Heat 1: Kirrily, Rebekah, Christine, Yoshi, Chet
Heat 2: Elyse, Phoebe, Chris S., Gabe A., Christian

8:30am class:
Heat 1: Kellie, Adriana, Emily, Linn, Fernando, Glenn T
Heat 2: Mary, Jen J., Jen G., Christine, Burciaga, Brian G (visitor)

Noon class:
Heat 1: Cassie, Lia, Eli, Andrew, Mana, Nate O.
Heat 2: Amy, Julie, Steve Y., Josh K., Chad T.
Heat 3: Syd, Wallee, Ross, Derek, Jason B.

16.2 Friday Night Lights:
Doors will open at 5:30pm for the first heat, which begins at 6:00pm. VERY important: Please cooperate with us and find street parking for this event. We expect a large number of athletes and we do not want to have to  ask you to move your car in the middle of your warm-up or workout.

Heat 1 (6:00pm): Grant, Teddy, Nick, Lei, Alicia, Dana, Lai, Iris
Heat 2 (6:20pm): Darin, Luke, Eric, Bryce (visitor), Traci, Ren, Noe, Bri T.
Heat 3 (6:35pm): Tony, Chris, CJ, Cullen, Kate, Lauren S., Lauren M., Priscilla
Heat 4 (6:50pm): Golden, Mike, David, Justin U., Lisa, Ashley P., Liko, Ashlee H.
Heat 5 (7:05pm): Roberto, Dwight, Brad, Sergio, Liz, Rubi, Melisa, Allison
Heat 6 (7:20pm): Ryan Southard, Jon Muramoto, Josh (visitor), Jazmin, Kehau, Brie, Anna
Heat 7 (7:35pm): Thibs, Shaun (visitor), Cody (visitor), Jamie Shimamoto


If you are not in a heat above, it is because you did not sign-up on MINDBODY. You need to email me ASAP (elyse@808crossfit.com) and I will do my best to get you in a heat.

Today's Workout:
Important Reminder: There is no Weightlifting Club tomorrow, Friday, March 4th, Coach Marcus will let you know when you will next meet.

A. Every 2-minutes for 12-minutes (6 sets):

Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

B. 21-15-9 rep rounds for time, of:

Cals on the Rower

Hang Power Cleans (135/95 lbs)

Ring Dips

Time cap: 18-minutes

C. Two sets of:

Hollow-Body Tuck-Ups x 25 reps

Today's Workout:
A. Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean + Jerk

Please drop the weight after the high hang clean, then reset and clean.

B. Three sets for times of:
30 Wall Ball Shots* (30/20 lbs to 10 feet)
Run 400 Meters
Rest 2 minutes

*Must catch ball for good rep.

C. "Optional"
3 sets of:
Muscle-ups x 2-6 reps
Double-Unders x 40-50 reps

Today's Workout:
A. 3 sets not for time, of:
Handstand Walk x 50 feet
Alternating Pistols x 16-20 reps

B. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

C. Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
9 Deadlifts (225/155 lbs)
6 Box Jump-Overs (24″/20″)