Today's WOD:
In teams of two, alternate tasks to complete 5 sets each of:
275/185 lbs Deadlift x 7 reps
Chest-To-Bar Pull-Ups x 14 reps
400 Meter Run

Happy Thanksgiving!

Enjoy your day with friends, family, and loved ones. Reflect on all that you are grateful for and send your appreciation for those who have made a difference in your life.

I know I have so much to be thankful for this Thanksgiving 2013, and it is nice to have a day to remember that. Big shout out to the CrossFit 808 staff: Coach John, Coach Josh, Coach Rich, Coach Marcus, Coach Kyla, and Coach Cheyne. You guys are the core of CrossFit 808 and all of your coaching experience make this gym flourish. CrossFit 808 would not be as great without you. Also, big thanks to my dad, Ty, for all the roles he plays at the gym from janitor to business manager. He does it in the background and never asks for anything in return. Thank you! Finally, to all the CrossFit 808 athletes out there, both near and far, I hope you have a wonderful day filled with friends, family, and food. You guys make my job the best job in the world. I love how much you all make me smile from ear to ear when you arrive at the gym. I strive to be better because of you all. I hope to keep you guys healthy and fit for many more years to come!

Happy Thanksgiving!

-Coach Elyse

Black Friday 2013

Today's WOD:

Scheduling Reminder: Friday, November 29, 2013 - 8:30am, 10:00am and Noon classes only.

"12 Days of Thankfulness"

12 Days of Thankfulness
1 250 Meter Row or 200 Meter Run (you will alternate)
2 Muscle-ups or Chest to Bar Pull-ups
3 Dumbbell Thrusters (45/30 lbs)
4 Box Jumps (30″/24″)
5 Burpees
6 Toes to Bar
7 Wall Balls (30/20 lbs to 10 ft)
8 Alternating DB Snatches (8 each arm)
9 Kettlebell Swings (70/53 lbs)
10 Walking Lunge Steps (10 each leg)
11 Ring Dips
12 Man-Makers (45/30 lb DBs)

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets

B. Five sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

Thanksgiving Holiday Schedule:

Thanksgiving Day, November 28, 2013 - CLOSED

Black Friday, November 29, 2013 - Holiday Schedule 8:30am, 10:00am and Noon class only

Saturday, November 30, 2013 - Regular Class Schedule 8:30am and 10:00am with Kids at 11:30am.

Emergency Pipe Repair TODAY!

Important Announcement:

I was just informed yesterday that they will be SHUTTING OFF THE WATER FROM 4:00 - 6:00pm TODAY (Tuesday, November 26th) to do emergency repairs on some pipes. This means YOU WILL NOT BE ABLE TO USE the bathroom, showers, or water cooler during these hours. Please plan accordingly if you are coming to class (if you normally pee a lot during class, prepare to run to McDonald's). We apologize for any inconvenience this might cause.

Today's WOD:
A. Six sets of:
Hang Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Squat Clean x 6 reps
24/20″ Box Jumps x 12 reps

Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch

B. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

*Sets 4-8 – 3 reps @ 85-87%

Rest 2 minutes between sets.

C. Every minute, on the minute, for 6 minutes:

20 Double-Unders

10 Toes to Bar

10 Double-Unders

Today's WOD:
A. Take 15-minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. In teams of two, complete as many rounds and reps as possible in 20 minutes of:
10 Wall Balls (20/14 lbs)
5 Burpee Box Jump Overs (24/20")
 - - - -
400 Meter Run

Only one partner may be working on the couplet at a time, and the other partner will be completing the 400 meter run. Partners will switch tasks once the running partner returns.

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B. Three rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
Ring Dips x 15 reps

Holiday Schedule:
Thanksgiving Day - CLOSED
Black Friday, November 29, 2013 - Holiday Schedule 8:30am, 10:00am and Noon class only.
Saturday, November 30, 2013 - Regular Class Schedule 8:30am and 10:00am.

Today's WOD:
A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.

B. For time*:
100 Double-Unders
50 Pull-Ups
400 Meter Run
80 Squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Handstand Push-Ups
400 Meter Run

*30 Minute cap

Today's WOD:
A. Take 12-minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. In teams of two, alternating complete rounds, complete five rounds each for time of:
5 Thrusters (155/105 lbs)
10 Kettlebell Swings (70/53 lbs)
20 Double-Unders

Today's WOD:
A. Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jumps (24/20")
10 Wall Ball Shots (20/14 lbs to 10 ft)

Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
10 Ab-mat Sit-Ups
20 Jumping Lunges (each jumping lunge is one rep)

Today's WOD:
A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B. Every minute on the minute for 10-minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)

C. Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Holiday Schedule for Thanksgiving Week:

Thanksgiving Day - CLOSED

Black Friday, November 29, 2013 - Holiday Schedule 8:30am, 10:00am and Noon class only.

Saturday, November 30, 2013 - Regular Class Schedule 8:30am and 10:00am.

Today's WOD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters (or Row 500 Meters)
10 Thrusters (95/65 lb)
15 Burpees over the Barbell

ABSOLUTELY NO DROPPING BARBELLS! Only one partner may be working on the couplet at a time, and the other partner will be completing the run (or row). Partners will switch tasks once the running/rowing partner returns.

BARBELL CLUB IS BACK:

The CrossFit 808 Barbell Club is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. This WINTER 13 segment of Barbell Club will take place on Sundays between 10am and 1pm for a total of 9 weeks starting November 17th and ending January 12th (with a Sunday off on DECEMBER 29th). During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner, Performance, or Competition) based on their needs and goals.

Barbell Club pricing is on a sliding scale based on your monthly membership. Please make all checks payable to Joshua Akiona.

Unlimited members: $100 for the 8 sessions

3x/week members: $140 for the 8 sessions

2x/week members: $160 for the 8 sessions

Non-members: $200 for the 8 sessions

If you are interested in attending Barbell Club and want more information, please email  josh@808crossfit.com with the subject line: WINTER 13 BBC. Thanks!

Today's WOD:
A. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets

B. Four sets of:
In three minutes, complete the following:
Row 500 Meters
KB Swings (53/35 lbs) x Max Reps
Rest 3-minutes

Today's WOD:
A. Gymnastics Play Session - Take 15 minutes to mess around with efficiency in 2-4 gymnastics movements of your choice.

B. Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters

Today's WOD:
A. Four sets of:
Clean x 1.1.1.1.1 (rest 10 seconds between singles)
Rest 3-4 minutes between sets

B. Five rounds for time of:
135/95 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

Winter 13 Barbell Club: Sign-up today!

BARBELL CLUB IS BACK:

The CrossFit 808 Barbell Club is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. This WINTER 13 segment of Barbell Club will take place on Sundays between 10am and 1pm for a total of 9 weeks starting November 17th and ending January 12th (with a Sunday off on DECEMBER 29th). During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner, Performance, or Competition) based on their needs and goals.

Barbell Club pricing is on a sliding scale based on your monthly membership. Please make all checks payable to Joshua Akiona.
Unlimited members: $100 for the 8 sessions
3x/week members: $140 for the 8 sessions
2x/week members: $160 for the 8 sessions
Non-members: $200 for the 8 sessions

If you are interested in attending Barbell Club and want more information, please email  josh@808crossfit.com with the subject line: WINTER 13 BBC. Thanks!

Today's WOD:
A. Five sets of:
3-Position Snatch
(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground)
Rest 2 minutes

B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2-3 reps @ 90-95%
Rest 2-3 minutes between sets.

C. Three sets of:
Strict Toes to Bar x 6-8 reps @ 3010
Rest as needed

Happy Veteran's Day!

Today's WOD:
Holiday Schedule - 8:30am, 10:00am and Noon classes only.

"Murph"
For time:
Run 1-mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1-mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Today's WOD:

In teams of three, complete five rounds each of:
Run 400 Meters or Row 500 Meters
20 Burpee Box Jump-Overs (24″/20″)
30 Shoulder to Overhead (75/55 lbs – barbell may not touch the ground at any point once the workout starts)

All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations.

Today's WOD:
A. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run

Today's WOD:
In teams of three, conga-line style, complete 5 sets each of:
500 Meter Row
Burpee Box Jump Overs x 15 reps
115/75 lb Overhead Squats x 10 reps

Teammates may only rotate to the next station after everyone has completed their assigned task.

Today's WOD:
A. Take 20 minutes to build to a heavy Jerk.

B. Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Hand-Release Push-ups
200 Meter Run

Scheduling Reminder: We will be following a Holiday Schedule on Monday, November 11th in honor of Veteran's Day - 8:30am, 10:00am, and Noon classes only! For an idea of numbers, please give us a heads up on the Facebook page on which class you'll be attending! Thanks!

Today's WOD:
Veteran's Day, Monday, November 11th - Holiday Schedule!
A. Every 90 seconds, for a total of 15 minutes, complete:
Clean x 1 rep

B. 4 sets for times of:
300 Meter Row
185/135 lb. Power Clean x 9 reps
Rest 3 minutes

Scheduling Reminder: We will be following a Holiday Schedule on Monday, November 11th in honor of Veteran's Day - 8:30am, 10:00am, and Noon classes only! For an idea of numbers, please give us a heads up on the Facebook page on which class you'll be attending! Thanks!

Today's WOD:
A. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-minutes

B. Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-6 – 3 reps @ 85-90%

Rest 3 minutes between sets.

C. Four rounds for max reps of:

30 seconds of Kettlebell Swings (32/24 kg)

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

Today's WOD:

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Rowing (for Calories)
2 Minutes of Thrusters (95/65 lbs)
2 Minutes of Kettlebell Swings (53/35 lbs)
2 Minutes of Burpees
2 Minutes of Pull-Ups

Today's WOD:
A. Six sets of:
Close-Grip Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes

B. For time:
30 Man-Makers (50/30 lbs)