REMINDER: 31 Heroes this Saturday during 9 and 10am classes! Please RSVP (elyse@808crossfit.com) with the name of your partner and what class you'll attend! Thank you!
A. Three sets, not for time, of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
B. Five sets of:
Against a three minute running clock, complete:
300 Meter Row
Double-Unders x Max Reps
Rest 3 minutes between sets
(If you don’t have double-unders quite yet, perform singles or lateral jumps over a parallette.)
BRING A FRIEND DAY TOMORROW (SATURDAY at NOON):
Have friend that's been wanting to try CrossFit? Bring them to "Bring a Friend Day" on Saturday, August 3rd at Noon! Please make sure you RSVP by emailing info@808crossfit.com with the subject line, "Bring a Friend Day".
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 (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Group Elements begins Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "August 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
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 (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Group Elements begins Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "August 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Don't forget to RSVP for "31 Heroes" tomorrow during our 9 and 10am classes!
9:00am (FULL): Marsha/Rosie, Nikki/Lee, Robin/Cheryl, Dan/Coach John, Abi/Shelley, Diane/Audrey, Adam G/Jeff Mack, Ramsey/Joey, and Kai/Shyla
10:00am: Rachel/Syd, Harmony/Paige, Sarah/KP, Nicole/Coach Cheyne, Kate/Brie, Shanelle/Linzy, Charlie/Josh, and Victoria (visitor)/Ashley
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
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