Sign-up sheets posted for 13.2!

"Confidence...thrives on honesty, on honor, on the sacredness of obligations, on faithful protection and on unselfish performance. Without them it cannot live."

-Franklin D. Roosevelt

Above: These 6 attended our very first 7pm class! Remember, for the remainder of March, we will have a 7pm class on Mondays and Tuesdays!

Today's WOD:

A. Three sets, not for time, of:

Double-Unders x 30-50 reps

Handstand Hold/Run x 20-30 seconds

15' Rope Climb x 1-2 ascents

B. Back Squat

* Set 1 – 5 reps @ 60%

* Set 2 – 3 reps @ 70%

* Set 3 – 2 reps @ 80%

Rest 60 seconds between sets

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 90-95%

* Set 6 – Max reps @ 85%

Rest 2 minutes between sets

C. Three rounds for time of:

400 Meter Run

30 Kettlebell Swings (53/35 lbs.)

15 Hand-Release Push-ups

CrossFit 808 and the 2013 Open!

Like last year, we will be doing the weekly Open Workout during our regular group classes on Thursdays (6am, 8:30am, Noon, 4pm, 5pm, and 6pm). We will also hold our Saturday Night Open event at 4:30pm every Saturday.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays as the WOD for all classes. If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on the designated Facebook post.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box or on the respective Facebook page post. All athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class aka "Bring a Friend Day" will be Saturday, April 6th at 11:00am! The next Group Elements Program will begin the week following. Please reserve your spot by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE. More details can be found on our website (www.808crossfit.com) under the "Getting Started" tab.

Yesterday's WOD Board: