Today's WOD:

Scheduling Reminder: New Year's Eve we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. We will be CLOSED on New Year's Day (Wednesday).

A. In teams of three, complete as many rounds as possible in 15 minutes of:

225/155 lb. Deadlift x 3 reps

Burpees x 6 reps

24″/20″ Regional Box Jumps x 9 reps

Rest EXACTLY five minutes, and then...

B. In teams of three, complete as many rounds as possible in 15 minutes of:

135/95 lb. Power Cleans x 5 reps

Pull-ups x 10 reps

For both portions, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible. If you’re working alone, simply rest twice as long as it took you to complete your full round.

Today's WOD:
A. Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week)
Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)

B. Three sets of:
Ring Dips x 15 reps
Rest as needed
Weighted Prone Plank Hold x 60-75 seconds
Rest as needed

Scheduling Reminder: New Year's Eve we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. We will be CLOSED on New Year's Day (Wednesday).

8:00am (2 spots): Vic, Mana, Flo, Orion, Yoshi, Wayne, Mark, Kyle, Kai, Kaitlin, Leslie, Jamey, Rosie, Julie, Joanna, Jade, Charlotte, and Dana

9:30am (5 spots): John L., Chad, Justin U., Steve O., Teddy, Nick, Chelli, Shawna, Peedi, Kathleen, Alicia, Raynell, Debbie, Deb's Sister (Shellie), Brianna, and Jorge

11:00am (3 spots): Ryan Scott, Jay, Ramsey, Jon M., Grant, Ken K., Violet, Sarah, Lai Lai, Peggy, Kate, Brie, Janet, Linzy, Mary, and Lee

Today's WOD:
Scheduling Reminder: Holiday Schedule on New Year's Eve (8:30am, 10am, and noon only). We will be CLOSED on New Year's Day.
A. Take 15-minutes to practice three gymnastics skills of your choice.

B. Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:

10 Air Squats

10 Burpee Box Jump-Overs (24/20")

Barbell Club Reminder: No Barbell Club this Sunday! Enjoy your mid-cycle break and holiday season! See you next Sunday, January 5th!

Today's WOD:
A. Five sets of:
Front Squat x 1 rep
Rest 2-3 minutes

B. Five sets of:
Clean x 1 rep @ 90%
Rest 2-3 minutes

C. For time:
40 Wall Ball Shots (30/20 lbs to 10 ft.)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Scheduling Reminder for next week: New Year's Eve (Tuesday, December 31st) we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. Please let us know which class you will attend by signing up at the gym or in the comments below. Thanks!

We will be CLOSED on New Year's Day (Wednesday).

Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Hang Snatch + Overhead Squat

B. Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 95-105% of 1-RM snatch
Rest as needed

C. For time:

2000 Meter Row

100 Double-Unders

50 Kettlebell Swings (70/53 lbs)

Scheduling Reminder for next week: New Year's Eve (Tuesday, December 31st) we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. Please let us know which class you will attend by signing up at the gym or in the comments below. Thanks!

We will be CLOSED on New Year's Day (Wednesday).

HO! HO! HO!

Merry Christmas to the CrossFit 808 family both near and far! I hope you have a wonderful time with your friends and family. Enjoy your day resting and recovering from the "12 Days of Christmas." 

We will be back tomorrow (12/26) with a regular class schedule! See you in class!

Today's WOD:
Scheduling Reminder: 
Today, December 24th: Holiday Schedule (8:30am, 10:00am and noon classes only).
We are CLOSED tomorrow, Christmas Day, December 25th - Merry Christmas!


"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Dumbbell Thrusters (45/25 lbs)
4 – Ring Dips
5 – Burpees
6 – Toes to Bar
7 – Pull-ups (Advance Athletes do Chest to Bar Pull-ups)
8 – Kettlebell Swings (70/53 lbs)
9 – Regional Style Box Jumps (24/20")
10 – Shoulder to Overhead (135/95 lbs)
11 – Front Squats (135/95 lb.)
12 – Man Makers (45/25 lbs)


See December 24, 2012.

Today's WOD:
Scheduling Reminder for tomorrow (12/24): 8:30am, 10:00am, and noon class only!
A. Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 3 reps
Even Minutes – Row x Max Meters

B. Three sets of:
GHD Sit-Ups x 15 reps
Supine Ring Rows x 8-10 reps
Rest as needed

Little bit of light recovery today…fun, long session tomorrow.

Today's WOD:
A. In teams of two, complete as many rounds as possible in 10 minutes of:
5 Power Cleans (185/125 lbs.)
5 Burpees

Rest EXACTLY five minutes, and then . . . .
B. In teams of two, complete as many rounds as possible in 10 minutes of:
10 Wall Balls (20/14 lbs. to 10 ft.)
10 Regional Style Box Jumps (24″/20″)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.

Today's WOD:
A. Take 15-minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. “Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

Today's WOD:
A. Take 20 minutes to build to a heavy Clean & Jerk.

B. "Isabel"
For time:
30 Snatches (135/95 lbs)

Today's WOD:
A. For time:
Row 1000 Meters
10 Burpees Over the Hurdle
15 KB Swings (70/53 lbs)

Rest 5 minutes, and then . . .

B. For time:
Row 1000 Meters
15 Burpees Over the Hurdle
20 KB Swings (70/53 lbs)

Rest 5 minutes, and then . . .

C. For time:
Row 1000 Meters
20 Burpees Over the Hurdle
25 KB Swings (70/53 lbs)

Rest 5 minutes, and then . . .

D. For time:
Row 1000 Meters
25 Burpees Over the Hurdle
30 KB Swings (70/53 lbs)

Today's WOD:
A. Six sets of:
Push Press + Jerk
Rest 2 minutes

B. Four sets for times of:
10 Chest to Bar Pull-ups
20 Wall Ball Shots (20/14 lbs to 10 ft)
40 Double-Unders
Rest 3 minutes

Need to buy a loved one a Christmas gift? Why not purchase the Group Elements Program for them! The next Group Elements begins Wednesday, January 8, 2014! Also, our next "Bring a Friend" day will be Saturday, January 4th at noon.

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 next Group Elements begins Wednesday, January 8, 2013. Please email josh@808crossfit.com with the subject line, "January 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Take 20 minutes to build to today's 1-RM Snatch.

(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

B. Build quickly to 85-90% of your 1-RM Back Squat, and then…

On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 85-90%

C. Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed

Today's WOD:

For time:
2000 Meter Row
—
Five rounds of:
5 Burpees Over Barbell
7 Front Squats (155/105 lbs)
9 Chest to Bar Pull-Ups
—
800 Meter Run

Today's WOD:
A. Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes

B. “15-Minute Work Capacity Test”

Complete as many rounds and reps as possible in 15 minutes of:

10 Burpees (make sure athlete's open hip, jump and clap on top)

15 Wall Ball Shots (20/14 lb. to 10′ target)

20 Kettlebell Swings (53/35 lbs)

The next Group Elements begins Wednesday, January 8, 2014! Also, our next "Bring a Friend" day will be Saturday, January 4th at noon (please RSVP by emailing info@808crossfit.com).

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 next Group Elements begins Wednesday, January 8, 2013. Please email josh@808crossfit.com with the subject line, "January 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Deadlift x 3 reps (with PERFECT posture and mechanics)
* 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.

B. Complete as many rounds as possible in 12 minutes of:
20 Hand Release Push-ups
50 Double-Unders

Holiday Party at CrossFit 808: This is the FINAL week you can sign-up!

Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event by Friday, December 13, 2013.

Make your 2014 fitness goals a reality: next Group Elements begins January 8th!

Today's WOD:
A. Take 15-minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. “Jackie”

For time:

1000 Meter Row

50 Thrusters (45 lbs.)

30 Pull-Ups

Need to buy a loved one a Christmas gift? Why not purchase the Group Elements Program for them! The next Group Elements begins Wednesday, January 8, 2014! Also, our next "Bring a Friend" day will be Saturday, January 4th at noon.

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 next Group Elements begins Wednesday, January 8, 2013. Please email josh@808crossfit.com with the subject line, "January 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Take 20 minutes to build to a today's 1-RM Clean & Jerk.

B. “Grace”
30 Reps for time of:
135/95 lbs Ground to Overhead

Holiday Party at CrossFit 808: This is the FINAL week you can sign-up!

Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event by Friday, December 13, 2013.

Today's WOD:
A. Take 20 minutes to build to today's 1-RM Snatch.

B. Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 2 minutes

C. Three sets of:

GHD Sit-Ups x 15-20 reps

Rest as needed

Holiday Party at CrossFit 808: This is the FINAL week you can sign-up!

Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event by Friday, December 13, 2013.

Today's WOD:


In teams of 2, alternating full rounds, complete as many reps and rounds as possible in 18-minutes of:
3 Deadlifts (275/185 lb)
6 Regional Box Jumps (24/20")
9 Toes to Bar

Rest exactly 2 minutes, and then:

In teams of 2, complete for time:
Run 2000 Meters (in 200m legs)

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 3 reps @ 80-85%
Rest 2 minutes between sets.

B. In teams of two, with only one teammate working at any time, complete two rounds for max reps of:
3 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 1 Minute
3 Minutes of Front Squats (95/65 lbs)
Rest 1 Minute
3 Minutes of Burpee over Barbell
Rest 1 Minute

Holiday Party at CrossFit 808:
Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event.

Today's WOD:
For time:
50 Wall Ball Shots (20/14 lbs)
40 Kettlebell Swings (53/35 lbs)
30 Burpees
20 Pull-ups (Advance athletes should do Chest to bar Pull-ups)
10 Man-Makers (45/30 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 3-6 reps
(No Muscle-ups, sub Ring Dips x 8-10 reps @ 30X1)
L-Sit x 30 seconds
Pistols x 5 reps each leg

B. “The Chief” - See September 26, 2013 for previous score.
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

CrossFit 808 Holiday Party!

The 1st Annual CrossFit 808 Holiday Party

Ho! Ho! Ho! Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event.

Today's WOD:
A. Three sets of:
Jerk Balance x 3 reps
Rest as needed

B. Six sets of:
Power Clean + Jerk
Rest 2 minutes

C. Three rounds for time of:
20 Shoulder to Overhead (95/65 lbs)
Row 500 Meters

Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(try to perform all sets between 80-90% of 1-RM snatch)

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. "5-minute Work Capacity Test"
As many reps as possible in 5-minutes, of:
Burpee Box Jump Overs (24/20")*

*Step-ups okay, just keep moving!

Today's WOD:
In teams of two, alternate tasks to complete 5 sets each of:
275/185 lbs Deadlift x 7 reps
Chest-To-Bar Pull-Ups x 14 reps
400 Meter Run

Happy Thanksgiving!

Enjoy your day with friends, family, and loved ones. Reflect on all that you are grateful for and send your appreciation for those who have made a difference in your life.

I know I have so much to be thankful for this Thanksgiving 2013, and it is nice to have a day to remember that. Big shout out to the CrossFit 808 staff: Coach John, Coach Josh, Coach Rich, Coach Marcus, Coach Kyla, and Coach Cheyne. You guys are the core of CrossFit 808 and all of your coaching experience make this gym flourish. CrossFit 808 would not be as great without you. Also, big thanks to my dad, Ty, for all the roles he plays at the gym from janitor to business manager. He does it in the background and never asks for anything in return. Thank you! Finally, to all the CrossFit 808 athletes out there, both near and far, I hope you have a wonderful day filled with friends, family, and food. You guys make my job the best job in the world. I love how much you all make me smile from ear to ear when you arrive at the gym. I strive to be better because of you all. I hope to keep you guys healthy and fit for many more years to come!

Happy Thanksgiving!

-Coach Elyse

Black Friday 2013

Today's WOD:

Scheduling Reminder: Friday, November 29, 2013 - 8:30am, 10:00am and Noon classes only.

"12 Days of Thankfulness"

12 Days of Thankfulness
1 250 Meter Row or 200 Meter Run (you will alternate)
2 Muscle-ups or Chest to Bar Pull-ups
3 Dumbbell Thrusters (45/30 lbs)
4 Box Jumps (30″/24″)
5 Burpees
6 Toes to Bar
7 Wall Balls (30/20 lbs to 10 ft)
8 Alternating DB Snatches (8 each arm)
9 Kettlebell Swings (70/53 lbs)
10 Walking Lunge Steps (10 each leg)
11 Ring Dips
12 Man-Makers (45/30 lb DBs)

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets

B. Five sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

Thanksgiving Holiday Schedule:

Thanksgiving Day, November 28, 2013 - CLOSED

Black Friday, November 29, 2013 - Holiday Schedule 8:30am, 10:00am and Noon class only

Saturday, November 30, 2013 - Regular Class Schedule 8:30am and 10:00am with Kids at 11:30am.

Emergency Pipe Repair TODAY!

Important Announcement:

I was just informed yesterday that they will be SHUTTING OFF THE WATER FROM 4:00 - 6:00pm TODAY (Tuesday, November 26th) to do emergency repairs on some pipes. This means YOU WILL NOT BE ABLE TO USE the bathroom, showers, or water cooler during these hours. Please plan accordingly if you are coming to class (if you normally pee a lot during class, prepare to run to McDonald's). We apologize for any inconvenience this might cause.

Today's WOD:
A. Six sets of:
Hang Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Squat Clean x 6 reps
24/20″ Box Jumps x 12 reps

Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch

B. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

*Sets 4-8 – 3 reps @ 85-87%

Rest 2 minutes between sets.

C. Every minute, on the minute, for 6 minutes:

20 Double-Unders

10 Toes to Bar

10 Double-Unders

Today's WOD:
A. Take 15-minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. In teams of two, complete as many rounds and reps as possible in 20 minutes of:
10 Wall Balls (20/14 lbs)
5 Burpee Box Jump Overs (24/20")
 - - - -
400 Meter Run

Only one partner may be working on the couplet at a time, and the other partner will be completing the 400 meter run. Partners will switch tasks once the running partner returns.

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B. Three rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
Ring Dips x 15 reps

Holiday Schedule:
Thanksgiving Day - CLOSED
Black Friday, November 29, 2013 - Holiday Schedule 8:30am, 10:00am and Noon class only.
Saturday, November 30, 2013 - Regular Class Schedule 8:30am and 10:00am.

Today's WOD:
A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.

B. For time*:
100 Double-Unders
50 Pull-Ups
400 Meter Run
80 Squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Handstand Push-Ups
400 Meter Run

*30 Minute cap

Today's WOD:
A. Take 12-minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. In teams of two, alternating complete rounds, complete five rounds each for time of:
5 Thrusters (155/105 lbs)
10 Kettlebell Swings (70/53 lbs)
20 Double-Unders

Today's WOD:
A. Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jumps (24/20")
10 Wall Ball Shots (20/14 lbs to 10 ft)

Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
10 Ab-mat Sit-Ups
20 Jumping Lunges (each jumping lunge is one rep)

Today's WOD:
A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B. Every minute on the minute for 10-minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)

C. Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Holiday Schedule for Thanksgiving Week:

Thanksgiving Day - CLOSED

Black Friday, November 29, 2013 - Holiday Schedule 8:30am, 10:00am and Noon class only.

Saturday, November 30, 2013 - Regular Class Schedule 8:30am and 10:00am.

Today's WOD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters (or Row 500 Meters)
10 Thrusters (95/65 lb)
15 Burpees over the Barbell

ABSOLUTELY NO DROPPING BARBELLS! Only one partner may be working on the couplet at a time, and the other partner will be completing the run (or row). Partners will switch tasks once the running/rowing partner returns.

BARBELL CLUB IS BACK:

The CrossFit 808 Barbell Club is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. This WINTER 13 segment of Barbell Club will take place on Sundays between 10am and 1pm for a total of 9 weeks starting November 17th and ending January 12th (with a Sunday off on DECEMBER 29th). During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner, Performance, or Competition) based on their needs and goals.

Barbell Club pricing is on a sliding scale based on your monthly membership. Please make all checks payable to Joshua Akiona.

Unlimited members: $100 for the 8 sessions

3x/week members: $140 for the 8 sessions

2x/week members: $160 for the 8 sessions

Non-members: $200 for the 8 sessions

If you are interested in attending Barbell Club and want more information, please email  josh@808crossfit.com with the subject line: WINTER 13 BBC. Thanks!

Today's WOD:
A. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets

B. Four sets of:
In three minutes, complete the following:
Row 500 Meters
KB Swings (53/35 lbs) x Max Reps
Rest 3-minutes

Today's WOD:
A. Gymnastics Play Session - Take 15 minutes to mess around with efficiency in 2-4 gymnastics movements of your choice.

B. Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters

Today's WOD:
A. Four sets of:
Clean x 1.1.1.1.1 (rest 10 seconds between singles)
Rest 3-4 minutes between sets

B. Five rounds for time of:
135/95 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

Winter 13 Barbell Club: Sign-up today!

BARBELL CLUB IS BACK:

The CrossFit 808 Barbell Club is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. This WINTER 13 segment of Barbell Club will take place on Sundays between 10am and 1pm for a total of 9 weeks starting November 17th and ending January 12th (with a Sunday off on DECEMBER 29th). During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner, Performance, or Competition) based on their needs and goals.

Barbell Club pricing is on a sliding scale based on your monthly membership. Please make all checks payable to Joshua Akiona.
Unlimited members: $100 for the 8 sessions
3x/week members: $140 for the 8 sessions
2x/week members: $160 for the 8 sessions
Non-members: $200 for the 8 sessions

If you are interested in attending Barbell Club and want more information, please email  josh@808crossfit.com with the subject line: WINTER 13 BBC. Thanks!

Today's WOD:
A. Five sets of:
3-Position Snatch
(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground)
Rest 2 minutes

B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2-3 reps @ 90-95%
Rest 2-3 minutes between sets.

C. Three sets of:
Strict Toes to Bar x 6-8 reps @ 3010
Rest as needed

Happy Veteran's Day!

Today's WOD:
Holiday Schedule - 8:30am, 10:00am and Noon classes only.

"Murph"
For time:
Run 1-mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1-mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Today's WOD:

In teams of three, complete five rounds each of:
Run 400 Meters or Row 500 Meters
20 Burpee Box Jump-Overs (24″/20″)
30 Shoulder to Overhead (75/55 lbs – barbell may not touch the ground at any point once the workout starts)

All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations.

Today's WOD:
A. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run

Today's WOD:
In teams of three, conga-line style, complete 5 sets each of:
500 Meter Row
Burpee Box Jump Overs x 15 reps
115/75 lb Overhead Squats x 10 reps

Teammates may only rotate to the next station after everyone has completed their assigned task.

Today's WOD:
A. Take 20 minutes to build to a heavy Jerk.

B. Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Hand-Release Push-ups
200 Meter Run

Scheduling Reminder: We will be following a Holiday Schedule on Monday, November 11th in honor of Veteran's Day - 8:30am, 10:00am, and Noon classes only! For an idea of numbers, please give us a heads up on the Facebook page on which class you'll be attending! Thanks!

Today's WOD:
Veteran's Day, Monday, November 11th - Holiday Schedule!
A. Every 90 seconds, for a total of 15 minutes, complete:
Clean x 1 rep

B. 4 sets for times of:
300 Meter Row
185/135 lb. Power Clean x 9 reps
Rest 3 minutes

Scheduling Reminder: We will be following a Holiday Schedule on Monday, November 11th in honor of Veteran's Day - 8:30am, 10:00am, and Noon classes only! For an idea of numbers, please give us a heads up on the Facebook page on which class you'll be attending! Thanks!

Today's WOD:
A. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-minutes

B. Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-6 – 3 reps @ 85-90%

Rest 3 minutes between sets.

C. Four rounds for max reps of:

30 seconds of Kettlebell Swings (32/24 kg)

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

Today's WOD:

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Rowing (for Calories)
2 Minutes of Thrusters (95/65 lbs)
2 Minutes of Kettlebell Swings (53/35 lbs)
2 Minutes of Burpees
2 Minutes of Pull-Ups

Today's WOD:
A. Six sets of:
Close-Grip Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes

B. For time:
30 Man-Makers (50/30 lbs)

Happy Halloween!

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps
L-sit Hold x 30-45 seconds
Roll to Candlestick x 10-12 reps

B. Three sets for max reps of:
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Shoulder to Overhead (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Alternating Pistols
60 seconds of Rest

Today's WOD:
Five sets for times of:
Run 400 Meters
225/155 lbs Deadlift x 10 reps
Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes

"Halloween Day" Thursday, October 31, 2013: Feel free to come dressed up in costume or wear Orange and Black to class!

Today's WOD:
A. Five sets of:
In 30 seconds or less, perform
Clean & Jerk x 3 reps
Rest 2 minutes and 30 seconds between sets

B. For time:
100 Double-Unders
Then, 30-20-10 rep rounds of:
Wall Balls (30/20 lbs to 10 ft)
Burpees over hurdle

Today's WOD:
A. Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes

B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

C. For time:
100 Hand Release Push-ups

Today's WOD:

In teams of three, complete five sets for max reps of:
Wall Ball Shots (20/14 lbs) x 60 seconds
Box Jump Overs (24/20") x 60 seconds
Burpees x 60 seconds
Rest 60 seconds

Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

Today's WOD:
A. Take 20 minutes to build to a heavy Front Squat

B. Complete rounds of 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (53/35 lbs)
Pull-Ups

Today's WOD:
A. Take 15 minutes and practice 2-4 gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Double-Unders x 30-40 reps
Handstand Push-ups x 8-10 reps
Pistols x 3-5 reps each leg”

B. Three rounds for time of:
Man-Makers (50/30 lbs) x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Today's WOD:
A. Take 15 minutes to build to a heavy Jerk.

B. In teams of two, partners alternate whole sets to complete 5 sets each for time, of:
20/14 lbs Wall Ball Shots x 20 reps
225/155 lbs Unbroken Deadlift x 10 reps
400 Meter Run

*Penalty for not going Unbroken on the Deadlift = 5 Burpees

Today's WOD:

A. Every 90 seconds, for 15 minutes (10 sets):

Power Clean x 2 reps @ 75-85% of 1-RM Clean

B. Tabata Mash-Up

Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:

Push Press (75/55 lbs)

Kettlebell Swings (53/35 lbs)

Hand Release Push-Ups

Sit-Ups

Today's WOD:
A. Six sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2 minutes between sets

B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.

C. For time:
Row 2000 Meters

Today's WOD:

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
155/105 lbs Power Cleans x 20 reps
Toes to Bar x 20 reps
400 Meter Run

*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10 reps

B. Six sets for max reps of:
95/65 lb Barbell Thrusters x 30 seconds
Rest 30 seconds
20/24″ Box Jump Overs x 30 seconds
Rest 30 seconds

Today's WOD:
A. Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes

B. Rounds of 15, 12 and 9 reps of:
Power Cleans (185/125 lbs)
Handstand Push-Ups

Save the date: Shop Night at Lululemon Athletica Ala Moana!
There will be special deals on select items for CrossFit 808 members only! Sunday, October 27, 2013 from 6:30-8:00pm. Please RSVP to this event by logging into our Facebook page or signing up at the box.

Today's WOD:
A. Six sets of:
2-Position Clean
(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps (24″/20″)

Today's WOD:
A. Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

B. Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

C. Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest

USA-Weightlifting 2013 Hawaii Open this Saturday from 1:30pm to 4:30pm at Ward Warehouse! Come support a bunch of 808 athletes as they try to qualify for the American Open. My good friend, Kris Clever, is also coming down to participate in the meet!

We will be following a modified Class Schedule tomorrow October 14th - Columbus Day:

8:30am, 9:30am, Noon, 4pm, 5pm, 6pm, and 7pm.

Today's WOD:
A. On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps

B. For time:

30 Pull-Ups

20 Box Jumps (24″/20″)

10 Snatch (135/95 lbs)

20 Box Jumps (24″/20″)

30 Pull-Ups

Who has a holiday on Monday, October 14 - Columbus Day? What class time will you be attending? We are thinking of keeping a regular class schedule, but will modify if need be. Please let us know in the comments below or on our Facebook page! Thanks! 

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps
Muscle-Ups x 2-6 reps
Toes to Bar x 10-12 reps

B. Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

Today's WOD:
A. Eight sets of:
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 15 minutes of:
200 Meter Run
15 Kettlebell Swings (53/35 lbs)
10 Wall Balls (20/14 lbs to 10 ft)

Today's WOD:
A. Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes

B. Three sets for times of:
500 Meter Row
5 Thrusters (135/95 lbs)
10 Burpees over the Barbell (lateral okay)
Rest 3 minutes or while your partner goes.

Today's WOD:
A. Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

B. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

Today's WOD:

In teams of 3, complete five rounds for time of:
400m Run
10 Thrusters (135/95 lb.)
20 Pull-Ups

Everyone must start the run together, however the first person back can start the Thrusters and Pull-ups, which will be done in Conga-line style.

Today's WOD:

A. 3 sets not for time, of:

Muscle-ups x 2-6 reps

L-sit Hold x 30-40 seconds (accumulate)

B. "Barbell Cycling Practice"

Perform each set for time of: 

Power Snatch x 5 reps 

Rest 2 minutes 

C. In teams of two, partners alternate movements, to complete 10 rounds for time of:
Wall Ball Shots x 15 reps (20/14 lbs to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″)

Today's WOD:
A. Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B. In teams of two, complete four sets of:
Row 1000 Meters
400 Meter Farmers Carry (50/35 lbs DB)

Partners can partition row and carry however they would like.

New Group Elements begins tonight at 7:15pm!

Today's WOD:
A. Eight sets of:
Clean + Clean from Below the Knee
Rest 2-minutes

B. Three rounds for time of:
Power Clean x 10 reps (135/95 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps

Group Elements begins on Wednesday! Sign-up today!

Today's WOD:
A. Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

B. Four rounds for time of:
185/125 lbs Front Squats x 5 reps
Chest to Bar Pull-Ups x 10 reps
400 Meter Run
*Barbells taken from the ground

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 next Group Elements begins Wednesday, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

Group Elements begins next week Wednesday!

Today's WOD:
A. In teams of 2, with only one person working at a time, complete the following for time:
100 Wall Balls (20/14 lbs)
100 Burpees
100 Box Jumps or Step-ups (24/20")
100 Toes to Bar
100 Wall Balls (20/14 lbs)

Once the workout starts, the Wall Ball may NOT touch the ground, including during the Wall Ball shots as well as the rest of the movements.
Penalty = 200 meter run (both partners)

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 next Group Elements begins Wednesday, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Bring a Friend Day tomorrow at NOON!

Today's WOD:
Scheduling Reminder: "Bring a Friend Day" tomorrow at Noon!
A. Three sets, not for time, of:
Strict Toes to Bar x 10-12 reps
Roll to Candlestick x 10-12 reps

B. "Barbell Cycling Practice"
Perform each set for time of:
Ground to Overhead x 5 reps
Rest 2-3 minutes

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (53/35 lbs)
Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps (24″/20″)

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 next Group Elements begins Wednesday, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Gymnastics Play Session
Take 15 minutes to mess around with efficiency in 2-4 gymnastics movements of your choice:
Pull-ups, Chest to Bar Pull-ups, Handstand Walks, Handstand Holds, Freestanding Handstand, Ring HSPUs, Ring Dips, Muscle-ups, Muscle-up Progressions, Bar Muscle-Ups, Toes to Bar, L-Sit, Rope Climbs, Pistols, Pistols with Weight Overhead, Double-Unders, etc...

B. “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 next Group Elements begins Wednesday, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Next Group Elements begins next week, sign-up today!

Today's WOD:
Bring a Friend Day this Saturday at noon! Please RSVP to info@808crossfit.com.
A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 100, 100+

B. Four sets for max reps against a 3-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 3 minutes between sets

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 next Group Elements begins Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
Bring a Friend Day this Saturday at noon! Please RSVP by emailing info@808crossfit.com.
A. Take 20 minutes to today’s 1-RM Split Jerk.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Burpees
100 Meter Run

Today's WOD:
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

B. Front Squat
*Set 1. x 3 reps @ 85-90%
*Set 2. x 2 reps @ 90-95%
*Set 3. x 1 rep @ 95-100%
*Set 4. x 3 reps @ 90-95%
*Set 5. x 2 reps @ 95-100%
*Set 6. x 1 rep @ 100+%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

Today's WOD:

In teams of three, with only one person working at any time, complete the following for time:
50 Hang Power Cleans (155/105 lbs)
100 Front Squats (155/105 lbs)
150 KB Swings (70/53 lbs.)
200 Burpees

Today's WOD:
Four sets of:
In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Box Jump Overs (24"/20")
10 Push-Ups

Rest exactly 5 minutes between sets.

Today's WOD:
A. Gymnastics Play Session

Take 15 minutes to mess around with efficiency in 2-4 gymnastics movements of your choice:
Handstand Walks, Handstand Holds, Freestanding HSPUs, Ring HSPUs, Bar Muscle-Ups, Toes to Bar, L-Sit, Rope Climbs, Pistols, Pistols with Weight Overhead, Double-Unders, etc...

B. Three rounds for time of:
135/95 lbs Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
400 Meter Run

Today's WOD:
A. Five sets of:
Clean x 1.1 @ 80+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

B. Three rounds for time of:
275/185 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps

Happy birthday, Coach Josh!

HAPPY HAPPY HAPPY BIRTHDAY COACH JOSH!
If you guys didn't know, Coach Josh's favorite cake/pie is CUSTARD PIE! Last year, he finished an entire custard pie for time! Hope you have an amazing day! CrossFit 808 would not be where we are today without you. Thank you for being an integral part of the growth and improvement year after year. You are truly one of a kind and we all love your unique personality. Shots, shots, shots, shots, shots!

Today's WOD:
A. Take 20 minutes to today’s 1-RM Split Jerk.

B. Every minute, on the minute, for 10 minutes, complete:
135/95 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

Today's WOD:
A. Every 2-minutes, for 20 minutes (10 sets):
Snatch x 1.1 reps
(rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85, 85+, 85+, 85+

B. Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

Today's WOD:
In teams of 3, complete the following for time:
Row 1500m (relay, switching every 250m)
1200m Run (relay, each runs 200m)
60 Box Jumps (20-24-30″) step ups allowed (everyone must do 20 jumps – not in a row, but needs to get 20 done.  Each athlete must use a different height).
90 Burpees (get it done anyhow)
60 Box Jumps
1200m Run
1500m Row

Today's WOD:
Scheduling Reminder: NO BARBELL CLUB this Sunday - Mid cycle break. See you Sunday, September 16, 2013!
A. Five sets of:
Front Squat x 3-4 reps @ 4111 (try to move up in weight from last week)
Rest 2-3 minutes

Try to go up from last week's loads.

B. Five sets for max reps of:
45 seconds of Kettlebell Swings (70/53 lbs)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (115/75 lbs)
15 seconds or Rest

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 50 reps
Sotts Press x 5 reps
Start light, then work your way up in load.

B. Two rounds for time of:

500 Meter Row

Barbell Thrusters (95/65 lbs) x 25 reps

Chest to Bar Pull-Ups x 15 reps

Today's WOD:
Scheduling Reminder: NO BARBELL CLUB this Sunday - Mid cycle break. See you Sunday, September 16, 2013!
A. Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

B. Three rounds for time of:
Man-Makers (50/35 lbs) x 10 reps
400 Meter Run

Today's WOD:
A. Take 15 minutes to today’s 1-RM Split Jerk.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (20/14 lbs)
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps

Today's WOD:
A. Six sets of:
Snatch x 1.1 rep @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest 2 minutes

B. .com WOD:
21-15-9 rep rounds for time, of:
DB Hang Squat Clean (50/35 lbs)
Handstand Push-ups

NO DROPPING the DBs! Penalty for dropping the DBs = 400m Run, before you can continue with your workout.

Today's WOD:
“Hotshots 19″
Six rounds for time of:
30 Squats
19 Power Clean (135/95 lbs)
7 Strict Pull-ups
Run 400 meters

Above: I had a blast competing with Jamie Hagiya and Kris Clever at the Showdown! It is always better with friends! These girls are amazing competitors and have even bigger hearts! Thank you for coming!

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

B. For time:
Row 500 Meters
75 Wall Balls (20/14 lbs to 10 ft)
100 Double-Unders
Row 500 Meters

Above: Team 4 (top) and Team 3 (bottom) both finished the Showdown in the top 20! Team 4 made a huge comeback in Event 2, during which Paige crushed the Muscle-ups and Sarah Scott PR'd her box jump multiple times! Team 3 finished 6th overall with stellar performances throughout the day!  3 out of 4 athletes on Team 3 were knew to CrossFit competition, but looked like veterans on the floor. Congratulations to both teams on a job well done! I am a proud coach!

Today's WOD:
A. Five sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes

B. In teams of two, partners will alternate to complete 7 rounds each of:
115/75 lb Push Press x 7 reps
Toes to Bar x 7 reps

All 4 teams finished in the top 20!

Above: Your 4 CrossFit 808 teams finished in the top 20 out of over 50 teams at the 2013 Hawaii VA Loans Showdown this past Monday! 2 of the 4 teams (Team 1 and Team 2) took first and second place, respectively! I could not be more proud of the effort all these amazing athletes put forth during the competition. It was so inspiring watching many "rookie" competitors give their all and surpass their own expectations! Thank you to everyone who came out to support the box! You guys were a sight for tired eyes during the workouts and your voices kept us going. Thank you to all those from 808 who volunteered as well as judged - without you guys, the event could not take place, so thank you for representing our box. You all did a phenomenal job! I am one very very very proud coach and owner. I feel this everyday, but you all went above and beyond at the Showdown. I am so blessed! In the words of Jade, "CrossFit 808 all day, everyday!"

Today's WOD:
A. Complete as many rounds and reps as possible in 4 minutes of:
Burpees x 10 reps
100 Meter Run
Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 4 minutes of:
Renegade Rows* (50/35 lbs) x 5 reps
Box Jumps (24″/20″) x 10 reps
Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
100 Meter Run
Rest exactly 6 minutes, and then . . .

D. Complete as many rounds and reps as possible in 6 minutes of:
Renegade Rows (50/35 lbs) x 5 reps
Box Jumps (24″/20″) x 10 reps