"Go into the world and do well. But more importantly, go into the world and do good."
-Minor Myers Jr.
Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
*Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.
C. Three rounds for time:
15 Pull-Ups
20 Kettlebell Swings (53/35 lbs.)
40 Double-Unders
Next Elements Program begins Monday, January 7, 2013! Sign-up today, space is limited!
Do you have a New Year's Resolution to live a better life? Start your CrossFit journey at one of the best affiliate in the state and get a jump start on improving your health and fitness!
For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (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. The Elements program begins Monday, January 7, 2013. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.
We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.
Saturday's WOD Board:
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