Bring a Friend Day tomorrow at NOON!

Today's WOD:
Scheduling Reminder: "Bring a Friend Day" tomorrow at Noon!
A. Three sets, not for time, of:
Strict Toes to Bar x 10-12 reps
Roll to Candlestick x 10-12 reps

B. "Barbell Cycling Practice"
Perform each set for time of:
Ground to Overhead x 5 reps
Rest 2-3 minutes

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (53/35 lbs)
Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps (24″/20″)

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

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, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).