AM Group Elements begins today!

Above: This past weekend's "Bring a Friend Day"!

Today's WOD:
A. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle.)
Rest 3 minutes

B. Three sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 3 minutes

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS 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 tomorrow, Tuesday, June 4, 2013. The next PM begins on 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: