"I not only use all the brains that I have, but all that I can borrow."
-Woodrow Wilson
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| 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! |
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:
Hey my brother is an East Valley xfit member!! I wonder if they know him?
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