Happy birthday, Jeff King!

“In union there is strength.”

-Aesop

Above: We've hit 1,000 Likes on our Facebook page! Great way to start the week!

Today's WOD:
Back Squats:
8-8-5-5


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

Happy birthday, Jeff King!

I wanted to take a minute to not only give a birthday shout out to my goof friend, Jeff, but to also thank him for being such a stand up guy. As many of you know, Jeff was on the CrossFit 808 Team that finished 1st at the NorCal Regional last month. What you may not have known is that Jeff along with Rome Stein, served as our team alternates for the weekend. I am confident that either of the two could have participated in the workouts and put us on the podium by the end of the weekend. Personally, it was a very tough decision, because all of the team athletes were very deserving. Jeff and Rome could not have made the process any easier for me. Both were with the team every single step of the way that weekend and their support never wavered. It takes a big person to fill those alternate roles, and and even bigger person to do the job that both Jeff and Rome did at Regionals. I speak for the team when I say Jeff and Rome were absolutely amazing.

I'm sad that Jeff won't be able to make the trip with us to the Games in July. He will be on deployment in a few weeks. He will be in our thoughts for a safe trip and safe return. Happy birthday, buddy! We love you!

Saturday's WOD Board:

"Hope"

“If you think you are too small to be effective, you have never been in the dark with a mosquito.”

-Unknown

Today's WOD:
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets


Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible.
Rest 3-minutes and repeat for a total of 5 cycles.
Score is Wall Ball shots completed each round.

CrossFit for Hope: Please donate today!

“NO CHILD SHOULD DIE IN THE DAWN OF LIFE”

-Danny Thomas, St. Jude Founder

CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Please go to the website and find our affiliate to join the fight.

Click on the following link to make a donation: http://hope.crossfit.com/donate. Be sure to type in CrossFit 808 as your affiliate! Our goal as an affiliate is to raise 1000 dollars. We will be hitting the "Hope" Workout on Saturday, June 9th during our normal classes!

Yesterday's WOD Board:

“As your faith is strengthened you will find that there is no longer the need to have a sense of control, that things will flow as they will, and that you will flow with them, to your great delight and benefit.”

-Emmanuel Teney

Today's WOD Board:
Skills Set:
3 rounds not for time, of:
Unbroken Double-Unders
L-sit Hold
Weighted Pistols


"D.T."
5 rounds for time of:
12 Deadlifts (155/105 lbs.)
9 Hang Power Cleans (155/105 lbs.)
6 Push Jerks (155/105 lbs.)

Yesterday's WOD Board:

"Additionally, I am assured that though incredibly uncomfortable, true growth is possible only by stepping out from behind our façades of perfection to grapple with our weaknesses. In doing so, we gain strength in our shared struggles and the impetus to work toward the goal of becoming better human beings."

-Julie Foucher, CrossFit Games competitor

Above: This is what happens when you don't listen! Coach Kyla will hang you by your ankles! :) Summer is here and the kids are out!

Today's WOD:
Shoulder Press
Single-Arm DB Row


4 sets of:
In 2 minutes, complete:
400m Run
Hand-Release Push-ups x Max Reps
Rest 2-minutes

Coach Josh's 3-day Olympic Lifting Clinic (Level 1) is back:

Purpose: To extend further in-depth analysis and practice of the olympic lifts in order to better the membership's knowledge, confidence, and proficiency.  The clinic will be 3-days long with 2 hour session on each day.  There will be only 10 athletes in this class (we will start a wait list after the 10 spots are filled).  Each of the three, two-hour sessions will be devoted to learning the Snatch and Clean & Jerk. The lifts, skills and techniques will be practiced through the use of PVC.  The final session will be the opportunity to apply the techniques learned for a PR!

When: (choose either the Saturday class or the Sunday class)

Saturday, June 2nd, 9th & 16th from 2:00pm-4:00pm.

Sunday, June 3rd, 10th & 17th from 10:00am-Noon.

Cost: $25 per person (cash only please).  You can sign-up with me in class or by emailing Coach Josh at josh@808crossfit.com! Please let him know which class you'd like to register for (either Saturdays or Sundays).  Remember there are only 10 athletes per class, so don't miss out on grabbing PRs in your Oly Lifts with Coach Josh! Only 3 spots left for each class, so sign-up ASAP!

Yesterday's WOD Board:

Purchase your tickets to the Games ASAP!

“Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.”

-Jane Howard

Today's WOD:
Overhead Squats 3-3-3-3-3


E.M.O.M. for 20-minutes, of:
On the odd: 3 Power Snatch + 3 Overhead Squats (choose your load)
On the even: KB Swings (70/53 lbs.)

Yesterday's WOD Board:

Coach Josh's Oly Clinic (L1) is back!

"The task of the excellent teacher is to stimulate 'apparently ordinary' people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people."

-K. Patricia Cross

Above: So, I know you're all wondering, "What is Coach Elyse going to do now? Who will replace Jeff King because of his deployment?" Well, to answer your question and put your minds to rest, I will be replacing Rome on the team and Seth will be filling in for Jeff. This decision was the teams and only the teams. To be honest, the fact that they'd want me to be a part of the action is very humbling and I am beyond happy for the opportunity. I can't speak for Seth, but I have a feeling he feels the exact same way. So, from here on out it your team will at the Games will be represented by Coach Josh, Coach Joe, Coach Mike, Seth, Brandy, Coach Kyla, Katrina, and me. If you have a problem with that? We don't care, because we're all putting the team first. One for all, and all for one!

Today's WOD:
15-minutes to build a 1-RM Clean.


3 rounds for time, of:
50 Double-Unders
40 Sit-ups
30 Med-ball Cleans (20/14 lbs.)
20 Pull-ups
10 Handstand Push-ups

Yesterday's WOD Board:
Will be posted soon.

We are missing 2-parking passes!!!

"Coaching helps you take stock of where you are now in all aspects of your life, and how that compares to where you would like to be."

-Elaine MacDonald

ATTENTION: We are missing 2 of our 4 parking passes! PLEASE DO NOT FORGET TO BRING THE PARKING PASSES BACK BEFORE YOU LEAVE. If you did forget, please bring the pass back as soon as possible. Those passes are extremely valuable to the 8:30am and Noon classes as we are very short on parking.