Thank you Calvin & Susie!

"I failed my way to success."

-Thomas Edison

Above: I'd like to thank Calvin & Susie for their generous donation to the Hawaii VA Loans Showdown for Operation Homefront. They have sponsored one of our 3 teams that will be participating in the Showdown on Sunday, August 26th.

Today's WOD:
Six sets of:
3-Position Snatch
(Floor, mid-thigh, then high hang.)
Rest 2-minutes


"Nancy"
5 rounds for time:
400 Meter Run
15 Overhead Squats (95/65 lbs.)

More about Calvin & Susie:

Generosity and kindness are not new attributes of Calvin & Susie. The store donates all of their net profits to organizations all over the world that help improve animal welfare. On top of that, they are the hot spot for your Paleo pet needs, including Paleo food for dogs, fish oil for pets, and many more pet accessories. Located off of Kapahulu, their employees are not only friendly, but very knowledgable and can answer many of your pet-questions.

When the love of my life, Katie-girl, got sick, the owner of Calvin & Susie went out of her way to help me provide better care for my dog. She was a wonderful resource and the store is one of the cutest pet boutiques I've seen. If you have a pet, stop by the store and check it out! Tell them CrossFit 808 sent you.

If you need any more information about this amazing pet-shop, please visit their website at www.calvinandsusie.com. "Calvin & Susie will donate all of our net profits to organizations working tirelessly to improve the lives of animals everywhere.  These may be local shelters, rescue organizations, anti-cruelty efforts, wildlife conservation and habitat protection agencies, or causes working for greener environments."

Yesterday's WOD Board:

The annual Hawaii VA Loans Showdown is here!

“Sometimes getting the results we crave means stripping ourselves of people that don’t serve our best interests. That way we can make space for those who support us in being the absolute best version of ourselves.”

-Antonio Neves

Above: The top 3 teams from this weekend's WOD Gear Team Series competition in Pasadena, California! 

Today's WOD:
Deadlift 5-5-5-5-5
Bench Press 5-5-5-5-5


"Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Sit-ups with Ab-Mat


Team CrossFit 808 needs your help: 

Alright gang, let's get on board with the annual VA Loans Showdown and support not only your box, but Operation Homefront, whom all proceeds will benefit!

My goal is to get 2 teams in there for CrossFit 808, which means we need to have 50 shirts bought by the end of the week! So, please please please jump onto the Showdown website (https://showdown.hawaiiva.com/register/), select CrossFit 808 as your affiliate and donate $30 - you'll not only receive a cool T-shirt, but you'll also knock off $20 of CrossFit 808's buy-in for the competition. Also, don't forget to save the Showdown date, so you can come watch the action at St. Louis High School's football field - Sunday, August 26th starting at 9am!

Saturday's WOD Board:

WOD Gear Team Series in Pasadena!

“I respect those who smile in trouble, gather strength from distress and grow brave by reflection.”

-Leonardo da Vinci

Top: The set-up at the WOD Gear Team Series competition in Pasadena, CA!
Bottom: I participated in this awesome event today, along with my teammates Pat Barber, Dave Lipson, and Michelle Kinney. It was an amazing experience and there were some superstar teams competing, including Dogtown, Rocklin, and Valley. We won the final event and finished 2nd overall - with only a 1-point difference from 1st place! Goes to show that every rep, every second, counts in CrossFit! Love it!

Today's WOD:
In 2 person teams, complete the following for time:
100 Pull Ups
150 Double Unders
100 Wall Balls
150 Double Unders
100 Burpees
150 Double Unders


Yesterday's WOD Board:

‎"With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose." 

-Dr. Wayne Dyer

Today's WOD:
5 sets of:
Power Snatch + Hang Snatch x 2.2.2
Rest 3 minutes

"Isabel"
For time:
30 Snatch (135/95 pounds)
*Power Snatch is okay.


Yesterday's WOD Board:

RIM Pac in the house!

“There is a courtesy of the heart; it is allied to love. From it springs the purest courtesy in the outward behavior.”

-Johann Wolfgang von Goethe

Above: Our RIM Pac visitors have been flowing through the box these last few weeks! Today, we had Gary and Katrina, stopped by for a WOD on their day off! Awesome work!

Today's WOD:
5 sets of:
Front Squat x 4-5 reps @4111
Rest 2-3 minutes
(Must move up in weight from last week.)

5 rounds for time, of:
90 seconds Max Wall Ball (20/14 lbs.)
Max Pull-ups
Rest 3-minutes

Yesterday's WOD Board:

"The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force."

-Andre Maurois

Today's WOD:
4 sets of:
Deadlift x 5-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes


For time:
40 Kettlebelll Swings (24/16 kg)
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
5 Burpees


Yesterday's WOD Board:

"With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose."

-Dr. Wayne Dyer

Today's WOD:
Four sets of:
Press + 3 Push Press
Barbell Floor Wipers x 8-10 reps

3 rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

Yesterday's WOD Board:

A message from the champ, Mary Schwing!

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”

-Greg Anderson

Today's WOD:
5 sets of:
Power Clean x 1.1.1
Rest 2-3 minutes


"Elizabeth" 2012 CrossFit Games-Style
21-15-9 rep rounds for time, of:
Cleans (135/95 lbs.)*
Ring Dips
*Power Clean is OK.
See January 20, 2012.

A message from your champion, Mary Schwing:

What a trip!! How can I thank all of you for your unending support. During the Open my feeling was this is interesting, fun, and it will be over soon. Did I ever think I would end up going to the Games, not in a heartbeat let alone being on the podium and number one. I am humbled and overwhelmed at the support. Brie was constantly letting me know the messages. It was just amazing and at times brought tears to my eyes. CrossFit 808 is a family and the inspiration that comes from within is stellar. I can't say enough about our coaches, we are blessed. The wisdom, kindness, and love is felt and seen on a daily basis.I would not be on the podium without their unending words of encouragement, technical direction, and overall guidance.   

The people at the games that helped me in so many ways. Rome and Josh, I am so grateful. You helped me stay calm, grounded, and focused. My daughter Brie was at my side again and again always positive and patient meeting every need. You are the best, I love you dearly. The cheers, smiles, and hugs from our Hawaii Ohana at the games made each event even more special. One would think I was a star coming into the stands. 

Last but not least Elyse Umeda, what a box you have created!! It is warm and loving yet challenging as per individual need. The cross section of individuals attending your box is amazing at all different ages and levels, participating side by side, and inspiring each other on a daily basis. I started this journey thinking this will be good for a couple of months and then I would be on to something else as I have never been able to last at a gym for very long. Well I'm here and I'm hooked. Thank you for your vision of helping humanity get to a better place. 

Peace and Love, Mary

The next Group Elements Program begins TOMORROW, Tuesday, July 24th!

Our PM session was officially full, but we've still got room in our AM session with the awesome Coach Joe! 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 10 athletes per each class time, so don't wait to sign-up (the PM session has been filled). 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. 

Saturday's WOD Board:

"Defeat is not the worst of failures. Not to have tried is the true failure."

-George Edward Woodberry

Today's WOD:
For time:
30 GHD sit-ups
30 Deadlifts (225/155 lbs.)
30 Double-unders
30 Overhead squat (95/65 lbs.)
30 Pull-ups

Yesterday's WOD Board:
Will be posted.

2 more spots open for the PM Elements Program!

"You don't get what you want. You get what you've worked for."

Above: Ray, from California, has been in this week while here for his wedding! In fact, he even came to WOD on the day of his wedding. We are happy to have both him and his friend, Mike (16th at the SoCal Regional this past year), at the box. A big congratulations to Ray and his wife. We wish them the happiest of futures filled with nothing but love!

Today's WOD:
5 sets of:
Front Squat x 4-6 reps
Rest 2-3 minutes


For time:
100 Push Press (115/75 lbs.)
Every minute on the minute do 5 Toes to Bar

The next Group Elements Program begins next week Tuesday, July 24th!

Our PM session was officially full, but 2 athletes had to drop out, so email me ASAP if you'd like to fill their spots! 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 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:

“Good people are good because they've come to wisdom through failure.”

-William Saroyan

Today's WOD:

Gymnastics Goat Session


8 rounds of:
400m Run
Rest 90 seconds

Yesterday's WOD Board:

"Errors of opinion may be tolerated where reason is left free to combat it."

-Thomas Jefferson

Today's WOD:
5 sets of:
Mid Thigh Snatch x 2.2.2 (Rest 10 sec between doubles)
Rest 2-3 minutes

3 rounds for time, of:
10 Overhead Squats (135/95 lbs.)
50 Double-Unders
See July 18, 2011.

Yesterday's WOD Board:

Mary's #1!

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” 

–William James

Above: I could not be more proud of our girl, Mary Schwing, for her outstanding performance this weekend! She has worked very hard over the past few months and has improved in all aspects of CrossFit. Mary never placed outside the top ten in any of the workouts - she was consistent and determined. She also owned the final workout which included a 180 pound dog-sled push! Get some!

Today's WOD:

3 rounds, not for time, of:
Row 250 meters (work on efficient pulls)
Pistols x 5 each
KB Snatch x 8-10 reps each
Strict Handstand Push-Up x 8-10 reps

"Sissy Test"
For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings (53/35 lbs.)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Pull-ups

The next Group Elements Program begins Tuesday, July 24th!

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:

Day 3 of the 2012 CrossFit Games!

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive, and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” 

-Vince Lombardi

Mary wins, Mary wins, Mary wins the 60+ for the women! Talk about a fight for the finish... going into the final event, Mary had to take not only first place, but another athlete needed to beat Betsey Finely, in order for Mary to finish on top.

As Mary blasted through the Wall Balls with ease and crushed the Dog Sled push, it was clear she'd win the event. As we all celebrated her victory in the final event, the group noticed that another athlete, Marlene Garceau, was on the final leg of her dog sled push, ahead of previous champion, Betsey. With Marlene's second place finish, Mary was able to edge out the 2011 champ by four points. It was a close race the entire weekend between the two athletes as they traded first place finished in almost all the workouts. Not only were all the Master competitors very inspiring, but they definitely showed the world that age is only a number.

"For the women, 2011 60+ champ Betsey Finley, 62, had a similar rivalry with Mary Schwing, 60. The two were either first or second in 4 of 7 events, with Schwing taking the title in the end. Watching 60+ women doing unbelievable things all weekend was proof that age is never an excuse." -From the Top 10 Moments from the 2012 Reebok-CrossFit Games, #8

Today's WOD:

Back Squats:

Set 1 – 50% of possible 1-RM x 5 reps

Set 2 – 75% of possible 1-RM x 3 reps

Set 3 – 85% of possible 1-RM x 1 rep

Set 4 – 90-95% of possible 1-RM x 1 rep

Set 5 – Test 1-RM

Set 6 (optional) – Exceed Set 5 weight

In teams of 2, row as many meters as possible in 12 minutes:

Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Day 2 of the 2012 CrossFit Games!

"Go confidently in the direction of your dreams. Live the life you have imagined."
-Henry David Thoreau

Above: Rome is making sure Mary is getting the right fuel for the weekend! At the end of Day 2, Mary is currently tied for 1st place with last year's champ, Betsy Finley. One more day to go, 2 more workouts!

Today's WOD:
We are closed today, but you can get this workout done at the park or a football field!
We will resume, regular class schedule on Monday!
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds


Yesterday's WOD Board:
Will be posted soon.

Day 1 of the 2012 CrossFit Games!

"Great spirits have always encountered violent opposition from mediocre minds."
-Albert Einstein

Above: Mary currently sits in first place after Day 1 at the CrossFit Games!

Today's WOD:
The box is closed today for the CrossFit Games, but hit this workout at the beach!

"Sprint triathlon"
For time:
Swim 750 meters
Bike 20K
Run 5K


Yesterday's WOD Board:

1 day till the CrossFit Games! Are you ready?

Above: Our little field trip to Vegas! Also, our only workout of the day, but good luck with your WOD today!

Today's WOD:
Go to the park or the beach and do this workout!

"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. 
If you've got a twenty pound vest or body armor, wear it.

Yesterday's WOD Board:

"Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well."

-Voltaire

Today's WOD:
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

For time:
50 Wall ball shots (20/14 lbs.)
25 Toes-to-bar
40 Wall ball shots (20/14 lbs.)
20 Toes-to-bar
30 Wall ball shots (20/14 lbs.)
15 Toes-to-bar
20 Wall ball shots (20/14 lbs.)
10 Toes-to-bar
10 Wall ball shots (20/14 lbs.)
5 Toes-to-bar

Yesterday's WOD Board:
Will be posted soon.

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

-Abraham Lincoln

Today's WOD Board:
Gymnastics "Goat" Session:
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to: Double-Unders, Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

21-18-15-12-9-6-3 rep rounds for time:
Sumo Deadlift High Pull (95/65 lbs.)
Push Jerk (95/65 lbs.)
See April 27, 2011.


Yesterday's WOD Board:
Will be posted soon.

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: