Today's WOD:
A. Take 15-minutes to build to a heavy snatch.

B. Take 10-minutes to build to a heavy Clean & Jerk

C. Three sets of:
Front Squat x 2 reps
Rest as needed

KIDS CLASS SUMMER UPDATE:
Starting next week and continuing all through June and July: Kids Class (ages 5-13) will occur Monday through Friday from 1:00-1:45pm. NO Saturday class.

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:

For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:

The Group Elements Program is 4 weeks long (a total of 12 classes). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am 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 Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Yesterday's WOD Board:

Next Group Elements begins next week!

Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
V-Ups x 15-20 reps

B. Three rounds for time of:
315/205 lb. Deadlift x 7 reps
Burpees x 14 reps
Rest exactly 5 minutes, and then . . .

C. Three rounds for time of:
21 Wall Balls (20/14 lbs)
400 meter Run

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am 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 Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Yesterday's WOD Board:

CrossFit 808 brings home 1st place!

Above: Your team champs from the NorCal Regional! Rocklin in third, Diablo in second, and CrossFit 808 in first!

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-Sit x 30-45 seconds

B. Take 15-minutes to build to a heavy Split Jerk.

C. For time:
100 Double-Unders
50 Handstand Push-Ups
40 Toes to Bar
30 Shoulder to Overhead (185/125 lbs)

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Alternating Pistols x 12 reps (6 each)
Double-Unders x 40-50 reps

B. Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep
(Build over the course of the sets to a heavy single.)

C. Build to 85% of your 1-RM Back Squat, and then . . .
Every minute, on the minute, for 8 minutes
Back Squat x 2-3 reps @ 85% of 1-RM

Saturday's WOD Board:

Today's WOD:
A. In honor of Memorial Day . . .
"Helton"
3 rounds for time, of:
800m Run
30 DB Squat Cleans (50/30 lb)
30 Burpees

Absolutely NO DROPPING Dumbbells!

Yesterday's WOD Board:

Today's WOD:
A. Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

Build to a heavy-ish Deadlift, not a max.

B. "Jackie"
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lb)
30 Pull-ups

Absolutely NO DROPPING empty Barbells!

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Turkish Get-Up x 2-3 reps each arm
Plank Hold x 60 seconds (accumulate)
Toes to bar x 10-12 reps

B. "Isabel"
For time:
30 Snatches (135/95 lb)

Absolutely NO DROPPING BARBELLS under 95 lb!

Yesterday's WOD Board:

Today's WOD:
Scheduling Reminder: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Take 15-minutes to build to a heavy Clean.

B. Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest 90 seconds

C. Three sets of:
Front Squat x 2 reps
Rest 2-minutes

Modified Schedule during Regionals:

During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Saturday, May 25th: Open Gym from 9:00am - 11:00am

Sunday, May 26th: CLOSED

Monday, "Memorial Day" May 27th: CLOSED

Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES

Yesterday's WOD Board:

Above: 2013 Regional shirts have been printed! Come and get them before they sell out!

Today's WOD:
A. Take 15-minutes to build to a heavy Split Jerk.

B. Five sets for times of:
Row 250 Meters
155/105 lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Rest while partner goes, or 3-minutes.

Modified Schedule during Regionals:

During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Saturday, May 25th: Open Gym from 9:00am - 11:00am

Sunday, May 26th: CLOSED

Monday, "Memorial Day" May 27th: CLOSED

Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 2-6 reps
Double-Unders x 30-40 reps

B. Every two minutes, for 20 minutes (10 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)

C. Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 2-minutes between sets

Saturday's WOD Board:

Today's WOD:
A. In teams of four, complete the following in congo-line style - you can't move until the station in front of you is vacant:
30 Calories on the Rower
30 DB Push Press (50/35 lb)
30 Box Jumps (24/20")
30 Burpees onto 4" Platform
30 Wall Ball Shots (20/14 lb to 10 ft)

Wait until everyone is done, then rest 1-minute and do 20 reps of each element. Then, 10 reps of each on the third and final round.

Yesterday's WOD Board:

Today's WOD:
A. Take 15 minutes to build to a heavy Snatch.

B. Take 10-12 minutes to build to a heavy-ish Clean & Jerk.

C. Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Turkish Get-Up x 2-3 reps each arm
Handstand Push-ups x 8-16 reps
L-sit hold x 30 seconds (accumulate)

B. For time:
100 Wall Balls (20/14 lb to 10 ft)
100 Chest to Bar Pull-ups
100 Alternating Pistols
100 Alternating DB Snatches (70/50 lb)

Time cap: 25 minutes
You can choose to do this as a pair and share the reps.

Yesterday's WOD Board:

Today's WOD:
A. Two sets, not for time, of:
Rope Climb x 3 ascents
Roll to Candlestick x 6 reps
Double-Unders x 40-50 reps

B. Eight sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

C. Complete as many rounds and reps as possible in 6 minutes of:
Deadlift x 3 reps
Burpees x 6 reps
(Go up 5 lb from last week.)

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (20″)
10 Pull-Ups

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Muscle-Ups x 2-6 reps
Toes to Bar x 10-12 reps

B. Take 15 minutes to build to a heavy Split Jerk.

C. For time:
Row 2000 Meters
150 Double-Unders

Modified Class Schedule for Saturday, May 18th: 9:00am Class ONLY and Kids will go at 10:00am. We will need some volunteers to be judges for this weekend's Regional dress rehearsal! Please let me know if you're available (on Facebook or by emailing me elyse@808crossfit.com). We will also open doors for everyone to come watch throughout the weekend!

Tentative Schedule (subject to change):
Friday, May 17th
3:00pm - Event 1
7:00pm - Event 2 & 3

Saturday, May 18th
10:30am - Event 4
3:30pm - Event 5

Sunday, May 19th
9:00am - Event 6
2:00pm - Event 7

Yesterday's WOD Board:

Today's WOD:
A. Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-minutes

B. Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest EXACTLY 2-minutes
You choose the loads.

C. Three sets of:
20 GHD Sit-Ups
Rest 90 seconds

Modified Schedule during Regionals:

During Open Gym, there will be a workout on the WOD Board and posted on the website, that you will do during the designated hours. You cannot make up your own workouts and do your own thing during these Open Gym sessions. Some of the days you will an option of which workout you want to do (aka benchmark workouts). Also, NO VISITING CrossFitters will be allowed during these days. We apologize for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Saturday, May 25th: Open Gym from 9:00am - 11:00am

Sunday, May 26th: CLOSED

Monday, "Memorial Day" May 27th: CLOSED

Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES

Saturday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Rope Climbs (15′) x 1-2 ascents
Toes to Bar x 10-12 reps

B. In teams of three, conga line style, complete five sets for times of:
Row 250 Meters
10 Burpee onto 4" Platform
20 Wall Balls (20/14 lb to 10 ft)
30 Double-Unders
Rest 1-minute from when the last person finishes.

Yesterday's WOD Board:

Today's WOD:
A. Take 15 minutes to build to a heavy Snatch.

B. Take 10 minutes to build to a heavy-ish Clean & Jerk.

C. Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 3 reps
*Set 5. x 3 reps
*Set 6. x 2 reps
*Set 7. x 5 reps
*Set 8. x 5 reps
*Set 9. x 5 reps
*Set 10. x 5 reps
Rest 2 minutes between sets.

Yesterday's WOD Board:

Today's WOD:
A. Two sets, not for time, of:
Wall Climbs x 3-6 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps

B. Three sets of:
Snatch Push Press x 2 reps
Rest 90 seconds

C. "Nancy"
Five rounds for time, of:
Run 400 Meters
15 Overhead Squats (95/65 lb)

Yesterday's WOD Board:

Today's WOD:
A. Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 2-minutes

B. Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest as needed

C. On the minute, every minute, for 8 minutes, complete:
Deadlift x 3 reps
Burpees x 6 reps
Note: Choose a load that is challenging but doable for the prescribed rep scheme – ideally heavier than last week.

Rest exactly 2 minutes, and then . . .
On the minute, every minute, for 6 minutes, complete:
12 Chest-to-Bar Pull-Ups

Modified Schedule during Regionals:
Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES

Yesterday's WOD Board:

Today's WOD:
A. Eight sets of:
Jerk x 1 rep (all attempts between 80-95%)
Rest 2 minutes

B. Three sets of:
Row 350 Meters
25 Kettlebell Swings (70/53 lb)
20 Handstand Push-Ups
Rest 3 minutes

Paleo Cinnamon Rolls:

Dough:
4 eggs
2 tbsp honey
1/2 cup coconut oil
5 cups almond flour
1 tsp sea salt
1 tsp baking soda

Filling:
2 tbsp coconut oil melted 
2 tbsp cinnamon 
4 tbsp maple syrup

Preheat oven to 350 degrees and line a large baking sheet with parchment paper. In a large bowl mix eggs, honey and coconut oil. Then add almond flour, salt and baking soda. Mix until well combined (I used hand mixer). Dump the doughy mixture onto the piece of parchment paper. Place another piece of parchment on top and roll dough into a rectangle shape about 1/4-1/2 inch thick (I used a rolling pin to do this). Then remove the top parchment paper.

In smaller bowl combine the filling ingredients and whisk well. Spread the filling mixture over the dough mixture. Now the fun part! Using the bottom parchment paper, roll the dough starting at one end (the longer side of the rectangle). Then using a sharp knife cut individual rolls from the rolled up dough, making each about 1-1 1/2 inch thick. Clean blade everytime before slicing new roll, it helps it not to stick to the knife. Spread on the parchment paper. Bake for 15-20 minutes until lightly golden brown.  

While the rolls are baking, mix all the icing ingredients in a small bowl. Remove the rolls from the oven and drizzle with the icing. This icing is a little runny, but if you let the cinnamon rolls sit in it, they absorb it and taste delicious!

Icing:
1/4 cup coconut milk (I used the full fat canned coconut milk)
1/4 cup maple syrup
1 tsp vanilla
2 tsp arrowroot

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
V-Ups x 15-20 reps
Double-Unders x 30 reps
Skin the Cats x 2-4 reps

B. Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps
Rest 3 minutes

C. Back Squat @ 30X0
*Set 1. x 5 reps @ 65%
*Set 2. x 3 reps @ 80%
*Set 3. x 1 rep @ 90%
*Set 4. x 3 reps @ 85%
*Set 5. x 3 reps @ 90%
*Set 6. x 2 reps @ 95%
*Sets 7-10. x 5 reps @ 80%
Rest exactly 2 minutes between sets.

Saturday's WOD Board:

Today's WOD:
A. Three sets, not for times of:
Alternating Pistols x 10 reps (5 each)
Double-Unders x 30-40 reps

B. In teams of three (same sex), complete five rounds for time of:
400 Meter Run
10 Squat Cleans (155/105 lbs)
20 Pull-ups

Each team has only one bar and one pull-up station. Each athlete must complete the assigned amount of work in order, and all athletes must be finished with squat cleans and pull-ups before the team starts the next run.

Yesterday's WOD Board:

Today's WOD:
A. Take 15 minutes to build to a heavy Snatch - let feel dictate load.

B. Take 10-minutes to build to a heavy-ish Clean & Jerk – only build in weight to the extent your speed and mechanics stay sound.

C. Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets.
Increase loads by 1-2% from last week.

Yesterday's WOD Board:

Today's WOD:
Day 14 of the 35-day Paleo Challenge!
A. Three sets, not for time, of:
10-12 Box Jump-Overs
3-5 Bar Muscle-Ups

B. Two sets of:
Handstand Push-Ups x Max Reps
Rest 3 minutes

C. Three rounds for time of:
Run 800 meters
50 Wall Ball (20/14 lb to 10 ft)

Yesterday's WOD Board:

Today's WOD:
A. Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest 2-3 minutes

B. Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest 2-minutes

C. On the minute, every minute, for 12 minutes, complete:
Deadlift x 2 reps
Burpees x 3 reps
Loading – Understand who you are as an athlete and select the appropriate weight.

Yesterday's WOD Board:
Will be posted soon.