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: