"If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy."
-George Matthew Adams
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| Above: Our awesome ladies, Joy and Ces, getting "Kelly" done! Step-ups are a great sub for box jumps, especially when overall health and fitness is your goal. Even if you are planning on competing in the Games as a master competitor (45+), a few of the competitions subbed step-ups for box jumps! So, do what you are capable of and get it done! |
Strength:
Weighted Pull-ups 3-3-3-3-3
Met-con:
CrossFit.com WOD
10 rounds for time, of:
15 Deadlifts (135/95 lbs.)
15 Hand-Release Push-ups
*20-minute cap.
ALL SPOTS FILLED for CrossFit 808's ELEMENTS Program with Coach Josh:
The CrossFit Elements class, which is highly recommended for any new CrossFitter or anyone who wants/needs to improve their fundamentals! For NEW members, 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 only, please). Elements classes occur on Tuesdays, Wednesdays, and Fridays at 7:00 to 7:45pm. The Elements program will re-cycle every 5 weeks (so, the next one won't start until February). We will wait-list anyone who wants to join this Elements Program, in case, those listed below don't show up. Email me if you'd like to be on the waiting list: info@808crossfit.com.
Here's the roster for our Elements Program:
1. Kamu
2. Ryan P.
3. Theresa
4. Ikaika
5. Phil C.
6. Sarah
7. Kirsten
8. Josh F.
9. Kiana
10. Mana
11. Alicia
Yesterday's WOD Board:
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