"Respect a man, and he will do all the more."
-John R. Wooden
Above: New group of Elements on the loose, please introduce yourself to any new athlete and as always make sure they know the rules! ;)
A. Bench Press
* Set 1 - 6 reps
* Set 2 - 4 reps
* Set 3 - 2 reps
* Set 4 - 6 reps
* Set 5 - 4 reps
* Set 6 - 2 reps
Rest 3 minutes between sets
B. Four sets of:
Weighted Chin-ups x 6-8 reps
(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
Rest 90 seconds
Weighted Prone Plank Hold x 60-75 seconds
(use chains or stack plates on your back)
Rest 90 seconds
C. Row or Run for 15 minutes @ 75-80%
Next GROUP Elements Program begins Monday, January 7, 2013!
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.
****Upcoming Scheduling Reminders - For number purposes, please let us know which class you'll attend on Facebook page or blog. Thanks!****
Monday, December 31st: 8:30am, 10:00am and Noon
Tuesday, January 1st: CLOSED!
Wednesday, January 2nd: 8:30am, 10:00am and Noon
Monday's WOD Board:
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