Today's WOD:
Scheduling Reminder: We will be operating on a Holiday Schedule this Friday, April 18th in honor of Good Friday: 8:00am, 9:30am and 11:00am classes only.
A. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85-95%
Work speed and mechanics. Adjust load based on feel.
B. For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 10-15 Calories
Minute 2 – 165/115 lb Power Clean x 5 reps
Minute 3 – Chest-to-Bar Pull-Ups x 6-10 reps
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. 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, April 16th, 2013. Please email josh@808crossfit.com with the subject line, "APRIL 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
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