"If you pour your heart into your work, or into any worthy enterprise, you can achieve dreams others may think impossible. That's what makes life rewarding."
-Howard Schultz, CEO of Starbucks
Today's WOD:
A. Front Squat
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest 2-minutes
B. 15-minutes to build a heavy Clean - let feel dictate load.
C. "Open WOD 12.5"
AMRAP in 7-minutes, of:
3 Thrusters (100/65 lbs.)
3 Chest to bar Pull-ups
6 Thrusters (100/65 lbs.)
6 Chest to bar Pull-ups
9 Thrusters (100/65 lbs.)
9 Chest to bar Pull-ups
12 Thrusters (100/65 lbs.)
12 Chest to bar Pull-ups
15 Thrusters (100/65 lbs.)
15 Chest to bar Pull-ups
18 Thrusters (100/65 lbs.)
18 Chest to bar Pull-ups
21 Thrusters (100/65 lbs.)
21 Chest to bar Pull-ups...
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
On March 1, 2011, CrossFit 808 officially opened for business! While the road to owning a box has not always been easy, the journey has been priceless. Thank you falls short to the friends and family who have made CrossFit 808 what it is today. Special thank you to Lori Iwata, Rome Stein, Rachel Lai, Peggy Kanemori, Peedi-Jean, Ken Naito, Kyle Oroku, Dennis McClain, and Brie Schwing for all you guys do around the box. To the amazing coaching staff: John Bentley, Joshua Akiona, Eliza-Joe Szymanek, Michael Ballenger, Kyla Evers, Cheyne Pagarigan, and KaShayla Stanford - thank you for all of your hardwork and dedication. You are the reason CrossFit 808 is one of the best gyms in Hawaii. I am so grateful. To all of the 808ers (near and far) thank you for making us a part of your life. You guys are apart of my ohana and I could not have hand picked a better group. You all hold a special place in my heart. Yes, each and every single one of you!
If this post stands for anything, let it remind you that dreams can become reality, but from my experience, you do have to work hard and you can't do it alone, so ask for help and ask often. Like Howard Schultz, CEO and author of Pour Your Heat Into It, says in his book, "If you pour your heart into your work, or into any worthy enterprise, you can achieve dreams others may think impossible. That's what makes life rewarding."
2-year ANNIVERSARY PARTY TOMORROW - SATURDAY AT 6:00pm!
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 TOMORROW - NO AM classes (this includes our kids class), so we can set-up for the party. 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 Aloha Lager beer on tap provided for you (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!
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