Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Bench Press

B. Three sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups or Chest to Bar Pull-ups
Rest 3 minutes

Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)

Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B. Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

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, October 2, 2014 at 7:00pm! 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 7:00pm on Monday, Tuesday and Thursday. 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 Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Take 15 minutes to build to today’s heavy Jerk.

Keep it light here. Focus on speed and mechanics.

B. In teams of three, partitioning reps however you like, complete the following for time:
50 Deadlifts (275/185 lbs)
60 Toes to Bar
70 Box Jump-Overs (24”/20″)
80 Kettlebell Swings (53/35 lbs)
90 Double-Unders
90 Calories on Concept 2 erg (30 each)
90 Double-Unders
80 Kettlebell Swings (53/35 lbs)
70 Box Jump-Overs (24”/20″)
60 Toes to Bar
50 Deadlifts (275/185 lbs)

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

Suggested loads per set (by %): 55, 60, 65, 70, 70, 75, 75, 80, 80, 85

B. Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes

C. For time:
21 Thrusters (115/65 lbs)
7 Muscle-Ups
15 Thrusters (115/75 lbs)
5 Muscle-Ups
9 Thrusters (115/75 lbs)
3 Muscle-Ups

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-4 reps
Alternating Pistols x 6-8 reps each
Unbroken Double-Unders x 40-50 reps

B. Three rounds for time of:
50 Ab-mat Sit-Ups
50 foot Overhead Walking Lunges (55/35 lbs plate)

THE NEXT GROUP ELEMENTS PROGRAM BEGINS OCTOBER 6TH:
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 7:00pm on Monday, Tuesday and Thursday. 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 Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

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, October 2, 2014 at 7:00pm! RSVP by emailing josh@808crossfit.com. Thanks!

IMPORTANT Parking Announcement for FRIDAY, SATURDAY and SUNDAY!

This memo is to notify you that Woodcraft will be holding their annual woodworking show in the parking lot during the weekend of 9/26/14. Below is the schedule:

9/26/14 (Friday) - Set-up in the 429 parking lot at 12:00pm. Please remove your vehicles from the 429 parking lot by 11:50am. Woodcraft will provide parking for displaced tenants in the parking lot on the corner of Waiakamilo and Kalani Street (in front of the building with the large mural of a wave).

9/27/14 (Saturday) - Show from 9:00am to 6:00pm. Customers will park off property at the parking lot on the corner of Waiakamilo and Kalani Street.

9/28/14 (Sunday) - Show from 9:00am to 6:00pm. Customers will park off property at the parking lot on the corner of Waiakamilo and Kalani Street.

Please be aware that the parking lot may be congested during this time. Woodcraft will have someone to direct traffic and oversee any possible parking problems. If you have any other questions, please email me at elyse@808crossfit.com. Thanks in advance for your kokua!

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

B. For time:

Row 2000 Meters

12 Front Squats (185/125 lbs – from the ground)

12 Strict Handstand Push-Ups

10 Front Squats (185/125 lbs – from the ground)

10 Strict Handstand Push-Ups

8 Front Squats (185/125 lbs – from the ground)

8 Strict Handstand Push-Ups

Today's WOD:
A. Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps

Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B. For time:
8 Deadlifts (135/95 lb.)
7 Cleans (135/95 lb.)
6 Snatches (135/95 lb.)
8 Toes to bar
7 Pull-ups
6 Chest to bar pull-ups
6 Deadlifts
5 Cleans
4 Snatches
6 Toes to bar
5 Pull-ups
4 Chest to bar pull-ups
4 Deadlifts
3 Cleans
2 Snatches
4 Toes to bar
3 Pull-ups
2 Chest to bar pull-ups

We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held November 7-9 in Honolulu, Hawaii.

Please click here for more information and to register.
Sign Me Up For the Invictus Athletes’ Camp

FREE INTRO CLASS on October 2nd at 7:00pm!

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, October 2, 2014 at 7:00pm! 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 7:00pm on Monday, Tuesday and Thursday. 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 Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Three sets of:
Back Squat x 8-10 reps
Rest as needed

Work as heavy as you can for each set.

B. Three rounds for time of:
50 Double-Unders
50 Wall Ball Shots (20/14 lbs)

We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held November 7-9 in Honolulu, Hawaii.

Please click here for more information and to register.
Sign Me Up For the Invictus Athletes’ Camp

Today's WOD:
A. Three sets not for time, of:
Bar Muscle-ups x 2-4 reps
Nose to Wall Handstand Holds x 45 seconds

B. In teams of 2, alternating full rounds, complete 5 rounds each for time:
20 Kettlebell Swings (53/35 lbs)
15 Toes to Bar
10 Front Squats (155/105 lbs)

Today's WOD:
“Games 2014 – Triple 3″
For time:
Row 3,000 Meters
300 Double-Unders
Run 3 Miles

Today's WOD:
A. Three sets not for time, of:
Muscle-ups x 2-4 reps
Double-Unders x 40-50 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
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep

C. Three sets of:
Weighted Plank Hold x 45-60 seconds
Glute Ham Raisers x 6-8 reps @ 3011

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. Complete as many rounds as possible in 4 minutes:
10 Deadlifts (225/155 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 3 sets.

Note rounds and reps for all sets separately.

Compare results to June 11, 2014

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

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

Note times for each set, and any modifications.

Compare to June 10, 2014

WE MOVED!

WE HAVE OFFICIALLY MOVED:
CrossFit 808
419 Waiakamilo Road, Unit 2C
Honolulu, HI 96817

Look for the large mustard yellow warehouse buildings. We are in the same parking lot with the Karaoke Bar: Alley Cats, just down the middle driveway (behind WoodCraft and Sherman Williams).

Classes at 419 Waiakamilo start today (Monday)!

Important announcement: Despite our valiant effort this weekend, the showers are still under construction and will not be ready tomorrow. However, we will still have all regular scheduled classes at the new space. We apologize for any inconvenience this has caused. Showed should be ready by Tuesday! The new address: 419 Waiakamilo Road, Unit 2C.

Today's WOD:
A. Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest 2-minutes

B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

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

C. For time:
Row 2000 Meters

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-Sit Hold x 30 seconds

B. In teams of three, complete the following for time:
400 Meter Run (together)
25 Synchronized Burpees
100 Wall Ball Shots (30/20 lbs)
25 Synchronized Burpees
100 Kettlebell Swings (53/35 lbs)
25 Synchronized Burpees
400 Meter Run (together)

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

B. Five rounds for time of:
5 Power Cleans (135/95 lbs)
10 Front-Racked Reverse Lunges (135/95 lbs)
15 Toes to Bar

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-4 reps
Unbroken Double-Unders x 40-50 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. Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees

Choose a weight that you have used in past weeks.

Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

Build over the course of the 8 sets.

B. Three rounds for time of:
Run 400 Meters
100 Double-Unders
10 Thrusters (135/95 lbs)
Rest 3 minutes

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

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

B. Every 6 minutes, for 24 minutes (4 sets of)
Row 500 Meters
20 Chest to Bar Pull-ups

This should take less than 5 minutes in every set.

Today's WOD:
A. Five sets of:
Front Squat x 2 reps
Rest no more than 2-minutes

Build over the course of the five sets to today’s heavy double.

B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

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

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (53/35 lbs)
10 Alternating Overhead Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (53/35 lbs)
10 Alternating Overhead Lunges with Kettlebell
10 Chest to Bar Pull-Ups

Above: At the end of September, we will be moving to 419 Waiakamilo Road, Unit 2C.

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
10 Thrusters (135/95 lb)
15 Burpees over the Barbell

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

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:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s result.

C. Three sets of:
Weighted Plank Holds x 60 seconds
Stationary Dips x 30 reps
Rest as needed

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

Build over the course of the ten sets.

B. Three rounds for time:
20 Russian Kettlebell Swings (70/53 lbs)
20 Box Jumps (24/20″)
Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg

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

Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.

B. Four sets for times of:
Run 400 Meters
5 Ground to Overhead (135/95 lbs)
10 Burpees over the Barbell
Rest 2 minutes

Group Elements begins tomorrow, Wednesday at 7:15pm!

Want to see what CrossFit 808 is all about? Then sign-up for our next Group Elements Program and start your journey tomorrow!

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.

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.

Today's WOD:
A. Every 90 seconds, for 9 minutes (6 sets):
Full + Quarter Front Squat x 1 rep

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C. Three rounds for time of:
20 Overhead Lunges (95-65/65-45 lbs)
15 Pull-Ups

*ABSOLUTELY NO DROPPING BARS FROM OVERHEAD.

Today's WOD:
A. Go to the Blaisdell and cheer your butts off for Team 808 as well as your individual competitors: Brandy Richardson and Elyse Umeda.

B. See you all tomorrow for regular class schedule!