The final Open Workout of 2013 is here!

"The will to win means nothing without the will to prepare."

-Juma Ikangaa

Today's WOD:

A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (115/75 lbs)
8 Burpees Over the Barbell

C. Three sets of:
GHD Sit-ups x 20-25 reps
Rest 2 minutes
Ring Dips x Max Reps @ 1011
Rest 2 minutes

Open Workout 13.5!

The last Open Workout is upon us! Like last week, we will be doing the Open Workout during our regular group classes today, Thursday. We will also hold our Saturday Night Open event at 4:30pm on Saturday. Please make sure you SIGN-UP for validation. Sign-up sheet can be found on the cubbyhole counter at the box.

• 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.
• 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. 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: 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Wednesday and Thursday as well as 8:00am on Saturday (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.

The next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Yesterday's WOD Board: