Scheduling Reminder: We will be CLOSED tomorrow, Monday, September 1st. Please make your way down to the Blaisdell to watch and cheer your Team 808 athletes on in the Hawaii VA Games. Don't forget to wear your Blue Paradise shirt or tank.

Today's WOD:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Cat-Cow Drill x 10 reps

B. "Event 1.2"
For time:
Male/Female pair 1 completes:
30 thrusters (M) 30 pull-ups (F)
30 thrusters (F) 30 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)

Then,
Male/Female pair 2 completes:
30 thrusters (F) 30 pull-ups (M)
30 thrusters (M) 30 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)

Today's WOD:
A. "Team Series Event 1.3"
Take 10-minutes to establish a 3 rep max Front Squat.

B. "Team Series Event 1.1"
For max reps:
In same-sex pairs, alternating full rounds, complete as many reps as possible in 12 minutes of:
30 Double-Unders
15 Power Snatches (75/55 lbs)

FREE INTRO CLASS/BRING-A-FRIEND DAY TONIGHT!

If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, August 28th at 7:15pm! RSVP by emailing josh@808crossfit.com. Thanks!

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 at info@808crossfit.com about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). 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, September 3, 2014. Please email josh@808crossfit.com with the subject line, "SEPT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Three sets, not for time, of:
Handstand Hold x 30 seconds
Strict Toes to Bar x 6 reps @ 3110
Unbroken Double-Unders x 30 reps

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1

C. Three sets of:
Weighted Plank Hold x 60 seconds
Stationary Dips x 15-20 reps

Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.

B. Three sets for times of:
Row 500 Meters
10 Chest to Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)
30 Russian Kettlebell Swings (70/53 lbs)
Rest exactly 2 minutes

Today's WOD:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

B. Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 (Strict) Handstand Push-Ups
Run 400 Meters

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 at info@808crossfit.com about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). 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, September 3, 2014. Please email josh@808crossfit.com with the subject line, "SEPT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

FREE INTRO CLASS/BRING-A-FRIEND DAY:
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, August 28th at 7:15pm! RSVP by emailing josh@808crossfit.com. Thanks!

Today's WOD:
A. Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes

B. Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest 2-minutes

C. Every 3 minutes, for 9 minutes (3 sets):
20 Lunges with KB/DB (53/35 lb KB/DB in each hand)
30 Ab-mat Sit-Ups

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Alternating Pistols x 6-8 each leg

B. Team Series Event 1
For max reps:
In same-sex pairs, alternating full rounds, complete as many reps as possible in 12 minutes of:
30 Double-Unders
15 Power Snatches (75/55 lbs)
Rest exactly 3-minutes, then . . . .

Complete as many rounds and reps in 12-minutes, of:
10 Burpees over the Barbell
10 KB Swings (70/53 lbs)

The next Group Elements begins Wednesday, September 3, 2014!

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 at info@808crossfit.com about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). 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, September 3, 2014. Please email josh@808crossfit.com with the subject line, "SEPT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

FREE INTRO CLASS/BRING-A-FRIEND DAY:
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, August 28th at 7:15pm! RSVP by emailing josh@808crossfit.com. Thanks!

Today's WOD:
A. Five sets of:
Front Squat x 2 reps
Rest as needed

B. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

C. Every two minutes, for 10 minutes (5 sets):
Overhead Alternating Lunges x 16 steps

Next Group Elements begins Wednesday, September 3, 2014!

Today's WOD:
A. Three sets, not for time, of:
Handstand Hold x 30-45 seconds
Strict Toes to Bar x 6-8 @ 3110
Double-Unders x 30-40 reps

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 unbroken reps
(make these perfect- they're not for time, so don't rush through them)
Rest as needed

Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

B. Four sets for times of:
100 Double-Unders
10 Front Squats (185/125 lbs)
20 Pull-Ups
Rest 4 minutes

Today's WOD:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

B. Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
10 Muscle-ups or 30 Ring Dips
Run 800 Meters

Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets.

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

C. For max reps:
2 Minutes of Box Step-Ups with Barbell (95/65 lbs)
4 Minutes of Strict Pull-Ups

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Alternating Pistols x 6-8 each leg
Toes to bar x 10-12 reps

B. In teams of three, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Burpee Box Jump Overs (24/20")
Wall Balls (30/20 lb to 10 ft)

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

B. For time:
Run 1200 Meters
63 KB Swings (53/35 lbs)
36 Pull-ups
Run 800 Meters
42 KB Swings
24 Pull-ups
Run 400 Meters
21 KB Swings
12 Pull-ups

Today's WOD:
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
L-Seated Dead Hang x 30 seconds
Double Unders x 30-40 reps

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Push-Ups x 20-40 unbroken reps

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean

B. Four sets for times of:
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (70/53 lbs)
40 Double-Unders
Rest 3-minutes

Today's WOD:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

B. Every 10 minutes, for 30 minutes (3 sets) of:
Row 1000 Meters
20 Burpees over the Bar
20 Push Press (95/65 lbs)

Today's WOD:
A. Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

C. Four sets of:
Jumping Lunges with Barbell x 20 reps
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds

Today's WOD:
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)
L-Seated Dead Hang x 30 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Double Unders x 30-40 reps

B. In teams of three, with only one partner working at a time*, complete:
100 Kettlebell Swings (70/53 lbs)
25 Synchronized Burpees
400 Meter Run
100 Dumbbell Shoulder to Overhead
25 Synchronized Burpees
400 Meter Run
100 Wall Balls (30/20 lbs to 10 ft)
25 Synchronized Burpees
400 Meter Run

Important announcement: We will be CLOSED tomorrow, Friday, August 8th, due to the anticipated bad weather from Hurricane Iselle. If the weather conditions clear up and it is safe to hold classes we will let you know. Stay safe everyone!

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Alternating Pistols x 6-8 each leg
Toes to bar x 10-12 reps

B. Every 2-minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1

C. Three sets of:
Weighted Plank Holds x 60 seconds
Weighted GHD Hip Extension x 6-8 reps @ 2014

Scheduling Announcement: Please check the website frequently for notices about gym closure due to Hurricane Iselle and Julio, from Thursday, August 7th through Monday, August 11th. 

We must use common sense and if the roads are not good for driving, I do not want you guys coming to the gym. I will post updates on our CrossFit 808 Facebook page as well. Get your hurricane kits ready and please be safe!

Today's WOD:
A. Every 90 seconds (10 sets), for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean

B. Complete as many rounds as possible in 4 minutes:
10 Deadlifts (185/125 lbs)
15 Pull-Ups
20 Wall Ball Shots (20/14 lbs to 10 ft)
25 Box Jumps (24/20")
Rest 4 minutes, and then repeat for a total of three sets.

Scheduling Announcement: Please check the website frequently for notices about gym closure due to Hurricane Iselle and Julio, from Thursday, August 7th through Monday, August 11th. 

We must use common sense and if the roads are not good for driving, I do not want you guys coming to the gym. I will post updates on our CrossFit 808 Facebook page as well. Get your hurricane kits ready and please be safe!

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

B. Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (55/35 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Today's WOD:
A. Five sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 60-70% or your 1-RM Snatch

C. Three rounds for time, of:
20 Front Rack Lunges (135-95/95-65 lbs)
20 Strict Supinated Grip Pull-ups

For the following 6 weeks, we will be building your strength as well as your long metabolic capacity. If you are consistent, stick to your percentages and listen to your coaches, you will see results. We will still program some fun partner/team workouts for Saturdays.

Today's WOD:
A. Three sets, not for time of:
Double Unders x 30-40 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)

B. In teams of 3, complete the following for time with only one person working:
50 Power Snatches (135/95 lbs)
60 Power Cleans (135/95 lbs)
70 Deadlifts (135/95 lbs)
80 Burpees
90 Box Jump Overs (24/20")
100 Calories on the rower

Today's WOD:
A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. In teams of two, partners alternate sets to complete three each of:
400 Meter Run
20 Kettlebell Swings (53/35 lbs)
10 Toes to Bar