"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."

-John Bingham

Today's WOD:
A. Take 15-minutes to practice 2-4 gymnastics elements that you need to work on.

B. Two sets each for time, of:
Row 1000 Meters
95/65 lb Shoulder to Overhead x 40 reps
Toes to Bar x 30 reps
Burpees x 20 reps
Rest 6-minutes

Yesterday's WOD Board:

"Energy and persistence conquer all things."

-Benjamin Franklin

Today's WOD:
A. Three sets, not for time, of:
Hand-Release Push-ups x 12-15 reps
Alternating Pistols x 8-10 each leg
Knees to Elbow x 12-15 reps

B. 8-minutes to warm-up the Snatch and Overhead Squat.

C. In teams of two, partners alternate to complete 5 sets each of:
10 Overhead Squats (135/95 lbs.)
15 KB Swings (70/53 lbs.)
20 Double-Unders

Yesterday's WOD Board:

CrossFit 808 is your Hawaii distributor for PurePharma!

"Adobt the pace of nature: Her secret is patience."

-Ralph Waldo Emerson

Above: "The latest research on magnesium and lactate adds further weight to the evidence indicating that a healthy magnesium intake is vital for both endurance and anaerobic performance" How do you recover? Stop by the CrossFit 808 Shop, your official Hawaii distributor for PurePharma, to pick up M3 today!

Today's WOD:

A. Three sets, not for time, of:
L-Sit x 30 seconds
Double-Unders x 30-40 reps
Handstand Push-Ups x 10-15 reps

B. Back Squat
* Set 1 – 5 reps @ 65%
* Set 2 – 3 reps @ 75%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest 2-minutes

C. "Open WOD 12.4"
AMRAP in 12-minutes, of:
150 Wall Balls (20/14 lbs.)
90 Double-Unders
30 Muscle-ups
*No Muscle-up, no problem! Sub 30 Chest to Bar Pull-ups for this workout!

Yesterday's WOD Board:
Will be posted soon.

2-year Anniversary Party!

“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent.”

-Calvin Coolidge

Today's WOD:
A. Every minute, on the minute, for a total of 12 minutes, perform the following:
Snatch x 1.1 (Rest 10 seconds between singles)

B. Three sets of:
Halting Snatch Deadlift x 3 reps @ 8221
Rest 90 seconds

C. Complete as many rounds as possible in 15 minutes of:
10 KB Swings (70/53 lbs.)
10 Regional Box jumps (24"/20")
10 Ring Dips

CrossFit 808 turns 2-years old on March 1st! 

To celebrate this awesome milestone, we'd like to have Paleo BBQ at the box!

When: Saturday, March 2, 2013 at 6:00pm
The box will be closed that day - NO AM classes, so we can set-up. There will be an outdoor workout programmed, this is perfect preparation for the Open to recharge and get your mind ready.

Where: The box!

Details: This is a PALEO-ONLY POTLUCK, so here's your chance to showcase your best Paleo dish! The sign-up sheet for food is on the cubby-hole counter. We will have a grill set-up for the meats.  There will be plenty of NorCal Margaritas and some of my favorite beers provided for you, but feel free to bring your own favorite cocktail (yes, alcoholic beverages are allowed, this is the only non-Paleo thing that will be allowed through the gym doors).

RSVP: On the sign-up sheet at the gym!

We will also discuss the details of the Open at the beginning of the party! So, if you're competing in the Open with us, this gives you even more reason to be at the 2-year celebration!

Saturday's WOD Board:

Will be posted soon.

Rest Day

Today's WOD:

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Bring a Friend Day was a success!

"Bite off more than you can chew, then keep chewing."

-Joe De Sena

Above: Thank you to all that participated in our first ever "Bring a Friend" Day at CrossFit 808!

Today's WOD:
A. Deadlift - Go up 5-10 lbs from last week.
*Set 1 - 10 reps @ 70-75% of 1-RM
*Set 2 - 8 reps @ 75-80% of 1-RM
*Set 3 - 6 reps @ 80-85% of 1-RM
*Set 4 - 4 reps @ 85-90% of 1-RM
Rest 3-4 minutes between sets.

B. 4 sets of:
Against a 3 minute running clock, complete:
400 Meter Run or 500 Meter Row
Wall Ball Shots x Max reps
Rest 3-minutes

Yesterday's WOD Board:
Will be posted soon.

Bring a Friend Day at CrossFit 808 tomorrow!

“When you cannot make up your mind which of two evenly balanced courses of action you should take, choose the bolder."

-General W.J. Slim

Above: Team Blalock and Stein crushed this second workout at Cupid's Revenge - winning their heat. They missed the cutoff by one place for the final workout! This pair finished in 9th place overall. Great effort! 

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B. "Open WOD 12.3"
AMRAP in 18-minutes, of:
15 Regional Style Box Jumps (24/20")
12 Push Press (115/75 lbs.)
9 Toes to Bar

First ever CrossFit 808 "bring a friend day" this Saturday, February 23rd at 11:00am!

Got a friend who keeps asking you about CrossFit? Bring them to this Saturday's Free Intro Class at 11:00am (after our regular classes) and show them what 808 is all about! Please make sure your friend knows which stalls to park in, in fact if there's street parking they should park on the street. You are not required to workout with your buddy, but you definitely can! It is a friendly partner WOD with simple movements. Bring on the double WOD!

Yesterday's WOD Board:

“The beautiful thing about learning is that no one can take it away from you."

-B.B. King

Above: Coach John and K.P. finished 10th in WOD 1 and 16th in WOD 2! Way to represent you two!

Today's WOD:
A. Take 6 sets to build to a heavy Muscle Snatch

B. Take 20 minutes to build to a heavy Snatch - let feel dictate load.

C. Four sets of:
Front Squats x 2 reps
Rest as needed

Make these the heaviest doubles you are capable of hitting today. 

Yesterday's WOD Board:

“If I made it, it's half because I was game enough to take a lot of punishment along the way and half because there were a lot of people who cared enough to help me."

-Althea Gibson

Above: Team Pagarigan and Mata finished 34th in WOD 1, then 19th in WOD 2! Awesome job Coach Cheyne and Jeff! Way to rock that second workout!

Today's WOD:
A. Three sets, not for time, of:
Regional Box Jumps x 12-15 reps
Toes to Bar x 12-15 reps
Alternating Pistols x 8-10 each leg

B. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed

And then . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM

C. For time:
30 Chest to Bar Pull-ups
60 Double-Unders
30 Chest to Bar Pull-ups

First ever CrossFit 808 "bring a friend day" this Saturday, February 23rd at 11:00am!

Got a friend who keeps asking you about CrossFit? Bring them to this Saturday's Free Intro Class and show them what 808 is all about!

Yesterday's WOD Board:

First ever "Bring a Friend Day" - Saturday 11am!

"The more fit you are, the more fun you have."

-Tammy Godin

Above: Congratulations to all of the 808ers who participated in the annual Great Aloha Run!

Today's WOD:
A. Front Squat
*Set 1 - 50% x 2 reps
*Set 2 - 65% x 2 reps
*Set 3 - 75% x 2 reps
Rest 60 seconds
*Set 4 - 80-85% x 1 rep
*Set 5 - 85-90% x 1 rep
*Set 6 - 90-95% x 1 rep
Rest 2 minutes

B. Take 15 minutes to build to a heavy Clean - let feel dictate load. 

C. "Open WOD 12.2"

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (75/45 lbs.)

30 Snatch (135/75 lbs.)

30 Snatch (165/100 lbs.)

As many reps as possible Snatch (210/120 lbs.)

See March 1 and March 3, 2012.

First ever CrossFit 808 "bring a friend day" this Saturday, February 23rd at 11:00am!

Got a friend who keeps asking you about CrossFit? Bring them to this Saturday's Free Intro Class and show them what 808 is all about!

Yesterday's WOD Board:

Coach Josh and Brandy take home first place!

"Teachers open the doors, but you must enter by yourself."

-Chinese Proverb

Above: Congratulations to Coach Josh and Brandy for taking the title at Cupid's Revenge this past weekend! They swept all three events and even shared a victory kiss at the end! More pictures from the competition to come this week, thanks to Kamu Lacerdo!

Today's WOD:
A. Six sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed

B. Three sets of:
Snatch Balance + Overhead Squat
Rest as needed

C. Three sets for max reps of:
30 seconds of Muscle-ups
30 seconds of Rest
30 seconds of Kettlebell Swings (70/53 lbs)
30 seconds of Rest
30 seconds of Handstand Push-Ups
90 seconds of Rest

Saturday's WOD Board:

"The key is to keep company only with people who uplift you, whose presence calls forth your best."

-Epictetus

Above: Kit was born to CrossFit - just ask her to squat and she'll show you that perfect mobility!

Today's WOD:
A. Deadlift
*Set 1 - 10 reps @ 70-75% of 1-RM
*Set 2 - 8 reps @ 75-80% of 1-RM
*Set 3 - 6 reps @ 80-85% of 1-RM
*Set 4 - 4 reps @ 85-90% of 1-RM
Rest 3-4 minutes between sets.

B. For time:
15 Deadlifts (275/185 lbs.)
30 Hand-Release Push-Ups
Run 800 Meters
10 Deadlifts (275/185 lbs.)
20 Hand-Release Push-Ups
Run 400 Meters
5 Deadlifts (275/185 lbs.)
10 Hand-Release Push-Ups
Run 200 Meters

Yesterday's WOD Board:

"Difficulties are just things to overcome, after all."

-Ernest Shackleton

Today's WOD:
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed

B. Take 15 minutes to build to a heavy Clean & Jerk.

C. "Open WOD 12.1"
Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Yesterday's WOD Board:

Take the Online Judges Course!

"Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom."

-Marcel Proust

Above: Thank you to everyone near and far who made my 28th birthday a day to remember! Thank you to my athletes who attempted the max burpees in 2-minutes! Special shout out to Lululemon Ala Moana for surprising me with balloons, Paleo brownies and a massage! AMAZING! I'm so grateful for all of your friendships!

Today's WOD:
A. Three sets, not for time, of:
Regional Box Jumps x 12-15 reps
Toes to Bar x 12-15 reps
Alternating Pistols x 8-10 each leg

B. Three sets for max reps of:
60 seconds of 135/95 lbs Thruster
2 Minutes of Rest

C. Two rounds for time of:
Run 400 Meters
15 Pull-Ups
15 Handstand Push-Ups

Go here and register for the CrossFit Games Open today! A couple of reminders when you register:

1. Make sure you add CrossFit 808 as your AFFILIATE.
2. Make sure you add "CrossFit 808 Plan B" as your TEAM - if you are interested in possibly competing on our second team at Regionals. Yes, you heard me right, we are planning on qualifying 2 teams this year. This is a lofty goal, but very doable! Rome will be the manager of this team as I will be the manager of the other team. There will be an informational meeting on Saturday, March 2, 2013, most likely in the late afternoon, preceding our 2-year anniversary party, so please save the date. We will discuss how the team will be chosen as well as answer any questions you have about the Open.
3. Upload a profile picture and any other information you'd like to share with the world!
4. Online Judges Course: This is optional, but HIGHLY recommended! This course does not only help potential judges, but reiterates what your 808 coaches preach day in and day out about having FULL RANGE OF MOTION in your movements. The entire course takes about 90-minutes, but you can do it in chunks if you like. The cost is $10, but the experience is invaluable: Online Judges Course. Upon successful completion, print me a copy of your certificate and I will post it on the wall.

President's Day: Monday, February 18th we will follow a modified schedule with classes at 4:00, 5:00, and 6:00pm. The Great Aloha Run will be that morning and Nimitz will be closed till around Noon.

Yesterday's WOD Board:

Register for the Open!

"Difficulties are just things to overcome, after all."

-Ernest Shackleton

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-50 reps
Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-45 seconds

B. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
Rest 2-3 minutes

C. For time:
50 Double-Unders
5 Back Squats with 75-80% of 1-RM
40 Double-Unders
4 Back Squats
30 Double-Unders
3 Back Squats
20 Double-Unders
2 Back Squats
10 Double-Unders
1 Back Squat

Coach Elyse's birthday wish: 100% participation in the 2013 CrossFit Games Open! 

So, go here and register today! A couple of reminders when you register.

1. Make sure you add CrossFit 808 as your AFFILIATE.
2. Make sure you add "CrossFit 808 Plan B" as your TEAM - if you are interested in possibly competing on our second team at Regionals. Yes, you heard me right, we are planning on qualifying 2 teams this year. This is a lofty goal, but very doable! Rome will be the manager of this team as I will be the manager of the other team. There will be an informational meeting on Saturday, March 2, 2013, most likely in the late afternoon, preceding our 2-year anniversary party, so please save the date. We will discuss how the team will be chosen as well as answer any questions you have about the Open.
3. Upload a profile picture and any other information you'd like to share with the world!
4. This is optional, but if you are planning on helping us judge throughout the Open, please take the Online Judges Course. The cost is $10 and is really helpful for judges as well as all competing athletes. Upon successful completion, print me a copy of your certificate and I will post it on the wall.

President's Day: Monday, February 18th we will follow a modified schedule with classes at 4:00, 5:00, and 6:00pm. The Great Aloha Run will be that morning and Nimitz will be closed till around Noon.

Yesterday's WOD Board:

Progenex FORCE now available at 808!

"Do you wish to be great? ...The higher your structure is to be, the deeper must be its foundation."

-Saint Augustine

Above: PROGENEX Force represents the finest in pre-workout supplementation. All of the above is made possible by our proprietary Surge NOS Activator ™, our carefully calibrated nutrients (Creatine and 2:1:1 BCAA Peptides), our anti-fatigue ingredients—L-Citrulline and Beta-Alanine, and our low-dose addition of caffeine (taken from the Progenex blog). The box comes with 30 individually wrapped servings for $59.95. More information about the new product can be found on Progenex's website: here.

Today's WOD:

A. Five sets of:

3-Position Snatch @ 75-80%

(high hang, mid-thigh, floor)

Rest 2-minutes

B. Three sets of:

Halting Snatch-Grip Deadlift x 3 reps @ 8121

Rest as needed

C. For time:

Three rounds of:

10 Shoulder to Overhead (135/85 lbs.)

20 Regional Box Jumps (24″/20″)

30 KB Swings (53/35 lbs.)

. . . and then complete a 400 Meter Run

Coach Elyse's birthday wish: 100% participation in the 2013 CrossFit Games Open!

Let's go people, there's only 1 day till my birthday! So, go here and register today! A couple of reminders when you register.

1. Make sure you add CrossFit 808 as your AFFILIATE.
2. Make sure you add "CrossFit 808 Plan B" as your TEAM - if you are interested in possibly competing on our second team at Regionals. Yes, you heard me right, we are planning on qualifying 2 teams this year. This is a lofty goal, but very doable! Rome will be the manager of this team as I will be the manager of the other team. There will be an informational meeting on Saturday, March 2, 2013, most likely in the late afternoon, preceding our 2-year anniversary party, so please save the date. We will discuss how the team will be chosen as well as answer any questions you have about the Open.
3. Upload a profile picture and any other information you'd like to share with the world!
4. This is optional, but if you are planning on helping us judge throughout the Open, please take the Online Judges Course. The cost is $10 and is really helpful for judges as well as all competing athletes. Upon successful completion, print me a copy of your certificate and I will post it on the wall.

President's Day: Monday, February 18th we will follow a modified schedule with classes at 4:00, 5:00, and 6:00pm. The Great Aloha Run will be that morning and Nimitz will be closed till around Noon.

Yesterday's WOD Board:

“If you are working on something exciting that you really care about, you don't have to be pushed. The vision pulls you."

-Steve Jobs

Above: Coach B was in town for his Olympic Weightlifting Seminar! The men of CrossFit 808 represented: Steve, Ken, and Jeff Mata!

Today's WOD:
A. Six sets of:
Clean Complex
* Hang Clean
* Clean
* Front Squat x 2 reps
* Jerk
Rest as needed between sets

B. "Open Workout 11.5"
AMRAP in 20-minutes, of:
5 Power Cleans (145/100 lbs.)
10 Toes to Bar
15 Wall Balls

Saturday's WOD Board:

“If I made it, it's half because I was game enough to take a lot of punishment along the way and half because there were a lot of people who cared enough to help me.“

-Althea Gibson

Today's WOD:

Day 39 of the 90-day Paleo Challenge!

26 days till the 2013 CrossFit Games Open - REGISTER NOW!

A. Five sets of:

Front Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 100+%

Rest as needed

B. Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

15 Wall Balls (20/14 lbs. to 10 ft.)

30 Box Jumps (24"/20")

Run 400 Meters

Yesterday's WOD Board:

"It's not a successful climb unless you enjoy the journey."

-Dan Benson

Above: Coach Josh was featured on the CrossFit Games - NorCal Regional Facebook page today! 2013 Team CrossFit 808: One Team, One Goal - OTOG!

Today's WOD:

Day 38 of the 90-day Paleo Challenge!

27 days till the 2013 CrossFit Games Open - REGISTER NOW!

A. Three sets, not for time, of:

Wall Runs x 15-20 reps

15′ Rope Climbs x 1-2 ascents

Alternating Pistols x 12-16 reps

B. "Open Workout 11.4"

As many rounds and reps as possible in 10-minutes of:

60 Bar Facing Burpees

30 Overhead Squats (120/90 lbs.)

10 Muscle-ups

Coach Elyse's birthday wish: 100% participation in the 2013 CrossFit Games Open!

Let's go people, there's only 5 days till my birthday! So, go here and register today! A couple of reminders when you register.

1. Make sure you add CrossFit 808 as your AFFILIATE.
2. Make sure you add "CrossFit 808 Plan B" as your TEAM - if you are interested in possibly competing on our second team at Regionals. Yes, you heard me right, we are planning on qualifying 2 teams this year. This is a lofty goal, but very doable! Rome will be the manager of this team as I will be the manager of the other team. There will be an informational meeting on Saturday, March 2, 2013, most likely in the late afternoon, preceding our 2-year anniversary party, so please save the date. We will discuss how the team will be chosen as well as answer any questions you have about the Open.
3. Upload a profile picture and any other information you'd like to share with the world!
4. This is optional, but if you are planning on helping us judge throughout the Open, please take the Online Judges Course. The cost is $10 and is really helpful for judges as well as all competing athletes. Upon successful completion, print me a copy of your certificate and I will post it on the wall.

NEW cycle of the BBC (Barbell Club) begins Sunday, February 10th with Coach Josh!

He is now offering 2 class times on Sundays: 9:00am and 11:30am. If you are interested please email him at josh@808crossfit.com! There are limited spaces so please email him today.

Yesterday's WOD Board:

6 days till Coach E's birthday! REGISTER FOR THE OPEN!

Today's WOD:

Day 37 of the 90-day Paleo Challenge!

28 days till the 2013 CrossFit Games Open - REGISTER NOW!

A. Three sets, not for time, of:
Box Jumps x 12-15 reps
Toes to Bar x 12-15 reps
KB Snatch x 8-10 each arm

B. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed

And then . . .
* Set 5 – 5 reps @ 85%
* Set 6 – 4 reps @ 85%
* Set 7 – 3 reps @ 85%
* Set 8 – 2 reps @ 85%
* Set 9 – 1 rep @ 85%
Rest exactly 60 seconds between sets.

C. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Sit-ups

Coach Elyse's birthday wish: 100% participation in the 2013 CrossFit Games Open!

Let's go people, there's only 6 days till my birthday! So, go here and register today! A couple of reminders when you register.

1. Make sure you add CrossFit 808 as your AFFILIATE.
2. Make sure you add "CrossFit 808 Plan B" as your TEAM - if you are interested in possibly competing on our second team at Regionals. Yes, you heard me right, we are planning on qualifying 2 teams this year. This is a lofty goal, but very doable! Rome will be the manager of this team as I will be the manager of the other team. There will be an informational meeting on Saturday, March 2, 2013, most likely in the late afternoon, preceding our 2-year anniversary party, so please save the date. We will discuss how the team will be chosen as well as answer any questions you have about the Open.
3. Upload a profile picture and any other information you'd like to share with the world!
4. This is optional, but if you are planning on helping us judge throughout the Open, please take the Online Judges Course. The cost is $10 and is really helpful for judges as well as all competing athletes. Upon successful completion, print me a copy of your certificate and I will post it on the wall.

NEW cycle of the BBC (Barbell Club) begins Sunday, February 10th with Coach Josh!

He is now offering 2 class times on Sundays: 9:00am and 11:30am. If you are interested please email him at josh@808crossfit.com! There are limited spaces so please email him today.

Yesterday's WOD Board:

"Definiteness of purpose is the starting point of all achievement." 

-Clement Stone

Today's WOD:

Day 36 of the 90-day Paleo Challenge!

29 days till the 2013 CrossFit Games Open - REGISTER NOW!

A. Take 15 minutes to build to a heavy Jerk.

B. As many rounds and reps as possible in 5-minutes, of:
115/75 lb Power Snatch x 10 reps
30″/24″ Box Jumps x 20 reps
Rest 5-minutes, then . . .

C. As many rounds and reps as possible in 5-minutes, of:
115/75 lb Push Press x 15 reps
Toes to Bar x 15 reps
Rest 5-minutes, then . . .

D. For time:
Run 400 Meters
20 KB Swings (70/53 lbs.)
Run 400 Meters

Yesterday's WOD Board:

"Problems can become opportunities when the right people come together".

-Robert Redford

Above: No, they are not related! Yes, they are all half Filipino!

Today's WOD:

Day 35 of the 90-day Paleo Challenge!

30 days till the 2013 CrossFit Games Open - REGISTER NOW!

A. Three sets, not for time, of:
Double-Unders x 30-50 reps
Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-45 seconds

B. Five sets of:
Power Clean + Hang Clean + Clean
Rest as needed

C. "Open Workout 11.3"
As many rounds and reps as possible in 5-minutes of:
Clean (165/110 lbs.)
Jerk (165/110 lbs.)
Masters 55+ use: 135/75 lbs.

Yesterday's WOD Board:

Important Information about Registering for the Open!

"What is success? I think it is a mixture of having a flair for the thing that you are doing; knowing that it is not enough, that you have got to have hard work and a certain sense of purpose."

-Margaret Thatcher

Today's WOD:

Day 34 of the 90-day Paleo Challenge!

31 days till the 2013 CrossFit Games Open - REGISTER NOW!

A. Take 20 minutes to build to today’s heavy Snatch

B. 3 sets of:
Halting Snatch Deadlift x 1 rep @ 8111
Rest as needed

C. Three sets each for time, of:
Row 500 Meters
10 Burpees
Rest 2-minutes

Coach Elyse's birthday wish: 100% participation in the 2013 CrossFit Games Open!
Let's go people, there's only 9 days till my birthday, and we've got only 24 athletes registered! So, go here and register today! A couple of reminders when you register.

1. Make sure you add CrossFit 808 as your AFFILIATE.
2. Make sure you add "CrossFit 808 Plan B" as your TEAM - if you are interested in possibly competing on our second team at Regionals. Yes, you heard me right, we are planning on qualifying 2 teams this year. This is a lofty goal, but very doable! Rome will be the manager of this team as I will be the manager of the other team.
3. Upload a profile picture and any other information you'd like to share with the world!
4. This is optional, but if you are planning on helping us judge throughout the Open, please take the Online Judges Course. The cost is $10 and is really helpful for judges as well as all competing athletes. Upon successful completion, print me a copy of your certificate and I will post it on the wall.

Saturday's WOD Board:

Today's WOD:
"Helton"
Three rounds of: 
Run 800 meters
30 Dumbbell squat cleans (45/25 lbs.)
30 Burpees

Yesterday's WOD Board:

New Group Elements on the loose!

‎"Only those who will risk going too far can possibly find how far one can go."

-T.S. Eliot

Above: The PM Elements graduates with Coach Shay front and center! Great job and see you in class!

Above: The AM Elements graduates! Great job studs!

Today's WOD:

Day 31 of the 90-day Paleo Challenge!

34 days till the 2013 CrossFit Games Open - REGISTER NOW!

A. Three sets, not for time, of:
Muscle-ups x Max Reps
Alternating Pistols x 16-20 reps
Handstand Push-ups x 12-15 reps

B. "Open Workout 11.2"
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100 lbs.)
12 Hand Release Push-ups
15 Box Jumps (24"/20")

Next GROUP Elements Program begins Monday, February 4, 2013!

This will be the last Group Elements until Monday, April 8th as the coaches will be competing in the CrossFit Games Open! 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 2 class times for Group Elements: 

7:30am on Monday, Wednesday, and Thursday with Coach Joe

7:15pm on Monday, Tuesday, and Thursday 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. 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.

NEW cycle of the BBC (Barbell Club) begins Sunday, February 10th with Coach Josh!

He is now offering 2 class times on Sundays: 9:00am and 11:30am. If you are interested please email him at josh@808crossfit.com! There are limited spaces so please email him today.

Yesterday's WOD Board: