Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

B. Every minute, on the minute, for 10 minutes:
Jerk x 1 rep

C. Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols

"Performance"
A. Same as above.

B. Same as above.

C. Complete as many rounds and reps as possible in 12 minutes of:
6 Hand Release Push-Ups
9 Ring Rows
12 Alternating Box Pistols

Scheduling Reminder: We will be hosting the Invictus Athletes Camp from November 7-9, 2014. There will be NO evening classes on Friday, November 7th, just Open Gym from 3:30-5:30pm. We will be CLOSED on Saturday, November 8th.

Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 10 Meters

B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

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

Build over the course of the ten sets.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings
Minute 2 – 10 Box Step-Overs with Front-Racked Dumbbells
Minute 3 – 12-15 Unbroken Wall Ball Shots

"Performance"
A. Same as above.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Kettlebell Swings
Minute 2 – 10 Box Step-Overs with Front-Racked Dumbbells
Minute 3 – 10 Wall Ball Shots

Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

B. Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set.

"Performance"

A. Same as above.

B. Every 5 minutes, for 25 minutes:

Row 500 Meters

20 Pull-Ups or Ring Rows

Today's Workout:
Scheduling Reminder: We will be hosting the Invictus Athletes Camp from November 7-9, 2014. There will be NO evening classes on Friday, November 7th, just Open Gym from 3:30-5:30pm. We will be CLOSED on Saturday, November 8th.

A. Five sets of:
Snatch Balance x 1 rep
Rest 60 seconds

B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

C. Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (135/95 lbs)

"Performance"
A. Snatch Push Press x 1 rep
Rest 60 seconds

B. Same as above.

C. Three rounds for time:
24 Sit-ups
12 L-seated DB Press
6 Power Snatch

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

B. In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1000 Meter Row
100 Burpees over the Erg
200 Double-Unders
100 Dumbbell Ground to Overhead (55/35 lbs)
800 Meter Run (together)

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

Scheduling Reminder: We will be hosting the Invictus Athletes Camp from November 7-9, 2014. There will be NO evening classes on Friday, November 7th, just Open Gym from 3:30-5:30pm. We will be CLOSED on Saturday, November 8th.

Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep

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

B. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

(Start with last attempted Shoulder Press and build from there on the minute.)

C. Three rounds for time of:
10 Bar Muscle-Ups or Chest to Bar Pull-ups
15 Handstand Push-Ups
20 Push Press (135/95 lbs)

"Performance"
A. Same as above.

B. Same as above.

C. Three rounds for time:
10 Pull-ups
15 Hand Release Push-ups
20 DB Push Press

Today's Workout:
A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 12-15 Unbroken Wall Ball Shots
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

"Performance"
A. Same as above.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Wall Ball Shots
Minute 2 – 10 Sit-ups
Minute 3 – 10 Burpee Step-ups

Please welcome Sage (Burgener) to Hawaii!

Hey Hawaii! You've seen her in many of Coach Mike Burgener's instructional videos, I'd like to introduce to Sage Mertz (Burgener). She recently moved to Oahu and now that she is settled in, she is available for private coaching. If you are interested in getting some help on your Olympic lifts, email sassysageb@gmail.com for more information.

Here's a little background on Coach Sage:
Sage has been involved in the sport of weightlifting since the dawn of time (or so it feels). Her passion for Olympic weightlifting began at Mike's Gym back before it was "cool".

Growing up, Sage assisted Mike Burgener at his certifications and then began leading her own seminars at the age of fifteen. In conjunction with coaching, Sage has competed in weightlifting for 18 years at the national and international level.

Sage's sassy personality and true love for the sport comes to life when she gets to coach motivated athletes in Olympic weightlifting.

Now that she is living in Hawaii, she hopes to share that love with as many people possible.... even if it means she has to snatch in a hula skirt while surfing the North Shore.

Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

B. Against a five-minute running clock,
Row 1000/750 Meters
as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips (No Muscle-up, sub Max Ring Dips)

Rest 2 minutes, and then…

Against a five-minute running clock,
Run 800/600 Meters
as many reps as possible in the remaining time of:
Pull-Ups (Perform Chest-to-Bar if proficient in pull-ups)

Rest 2 minutes, and then…

Against a five-minute running clock,
Row 1000/750 Meters
as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips (No Muscle-up, sub Max Ring Dips)

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

B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch

C. Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings

"Performance"
A. Every two minutes, for 12 minutes (6 sets):
Hang Power Snatch + Power Snatch

B. Same as above.

C. Same as above.

Today's Workout:
A. Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85

B. In pairs, with only one person working at a time, complete the following:
30 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)
30 Thrusters (135/95 lbs)
30 Toes to Bar
Run 400 Meters (together)
30 Toes to Bar
30 Thrusters
30 Box Jump-Overs
30 Power Snatches

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

B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups or 6 Ring Dips
4 Power Cleans (155/105 lbs)
8 Push Press (155/105 lbs)

"Performance"
A. Every 90 seconds, for 15 minutes (10 sets):
Push Press x 1 rep

B. Complete as many rounds and reps as possible in 12 minutes of:
80 Single-Unders (or you can perform 40 Doubles)
4 Power Cleans
8 Shoulder to Overhead
10 Burpees over the Barbell

Scheduling Update: With Tropical Storm Ana approaching the Hawaiian Islands, please check-in with our social media and website for updates on this weekends events, including Saturday classes, the Sunday Double-Under clinic and Barbell Club. Thanks!

Today's Workout:
A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B. Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

C. Three sets, not for time, of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
Weighted Plank Hold x 60 seconds

"Performance"
A. Three sets of:
60 seconds of Hollow Rocks
(If you don't have hollow rocks, sub hold)
Rest 30 seconds
60 seconds of Overhead Plate Hold
Rest 30 seconds

B. Same as above.

C. Three sets of:
Banded Good Mornings x 8-10 reps @ 30X1
Plank Hold x 60 seconds

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

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges
Minute 2 – 10 Unbroken Wall Ball Shots
Minute 3 – 10 Toes to Bar

Idea is to go Unbroken on the Wall Balls, if you are good at Wall Balls, challenge yourself to 15 Unbroken Wall Ball Shots.

"Performance"
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

Load by feel and build over the course of the 10 sets.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Walking Lunges
Minute 2 – 10 Wall Ball Shots
Minute 3 – 10 Ab-mat Sit-ups

Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.

B. Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

"Performance"
A. Same as above.

B. Two sets for mac reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Push-ups
2 Minutes of Pull-ups or Ring Rows
Rest 4-minutes

Today's Workout:
Scheduling Reminder: We are operating on a regular Class Schedule today. Thanks!
A. Every 90 seconds for 5 sets:
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Immediately followed by…
Every 90 seconds for 5 sets:
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Immediately followed by…
Every 90 seconds for 5 sets:
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Try not to let the load of the barbell go down, be strategic about your loading.

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings

Sub L-seated Dumbbell Presses

"Performance"
A. Same as above.

B. Same as above.

Today's Workout:

A. Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 92-95%

B. Every 3 minutes, for 24 minutes (8 sets):

Run 200 Meters

10 Box Jump-Overs (24″/20″)

1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

Today's Workout:
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

Build over the course of the 8 sets.

B. Five rounds for time of:
3 Muscle-Ups (6 Ring Dips with pause on top)
6 Shoulder to Overhead (155/105 lbs)
9 Handstand Push-Ups (kipping okay)
12 Pull-Ups*

*If you are proficient at Pull-ups, sub Chest to Bars.

"Performance"
A. "Performance"
Every two minutes, for 16 minutes (8 sets):
Push Press x 2 reps

Load by feel and build over the course of the 8 sets.

B. "Performance"
Five rounds for time, of:
Run or Row 200 Meters
6 Push Press
9 Hand Release Push-ups
12 Supinated Ring Rows

Today's Workout:
A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Hold/Walk (accumulate as much distance or time under tension as possible)
Rest 30 seconds

B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

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

"Performance"
A. "Performance"
Three sets of:
60 seconds of Hollow Rocks
(If you don't have hollow rocks, sub hold)
Rest 30 seconds
60 seconds of Overhead Plate Hold
Rest 30 seconds

B. "Performance"
Same as above.

C. "Performance"
Three sets of:
Supermans x 10-12 reps @ 1112
Push-ups x 15-20 reps

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
High Hang Clean + Hang Clean + Clean

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 10 Walking Lunges with Dumbbells
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

"Performance"
A. Every 2 minutes, for 12 minutes (6 sets):
3-position Power Clean (High Hang, Mid Thigh, and Floor)

Load by feel, prioritize good positioning and mechanics over load.

B. Every minute, on the minute, for 30-minutes:
Minute 1 - 15 Russian Kettlebell Swings
Minute 2 - 10 Bodyweight Walking Lunges
Minute 3 - 10 Burpee Box Step-Overs (12")

Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%
Rest exactly 2 minutes between sets.

B. Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Bar
20 Push Press (95/65 lbs)
*Modify length of row and/or load of Push Press so your sets are under 7 minutes. See August 12, 2014.

"Performance"
A. Same as above.

B. Three rounds for time, of:
Row 500 Meters
20 Burpees
20 Shoulder to Overhead (choose your load)

THE 808 BARBELL CLUB IS BACK:

The 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 fall segment of Barbell Club will take place on Sundays between Noon and 3pm for a total of 9 weeks starting October 12th (with a Sunday off on November 9th). During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner or Competition) based on their needs and goals.

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

Unlimited members: $60

3x/week members: $100

2x/week members: $120
**There is a 50% discount for any additional family member.**

If you are interested in attending Barbell Club and want more information, please email josh@808crossfit.com with the SUBJECT LINE: Fall 14 BBC.

Congrats to Coach Josh and Paige in placing 1st and 2nd, respectively, at the Aloha Fitness League's Coconut Classic this past Saturday! Shout out to Life as RX for sponsoring both of our athletes.

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

B. Every 90 seconds for 5 sets:
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang)

C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

"Performance"
A. Every two minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps

Load by feel and build over the course of the 8 sets.

B. Same as above.

C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of L-Seated DB Presses
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Banded Good Mornings x 6-8 reps @ 30X1

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

B. In teams of 3, partition the reps however you like, complete the following for time:
Run 400 Meters (together)
150 Wall Balls (20/14 lbs to 10 ft)
Run 400 Meters (together)
100 Hang Power Cleans (135/95 lbs)
Run 400 Meters (together)
50 Synchronized Burpees

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 Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

B. Complete as mnay rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
20 Ring Dips
30 Bar Pull-Ups

Rest 4 minutes, and then…

C. Complete as many rounds and reps as possible in 4 minutes of:
5 Handstand Push-Ups
10 Ring Dips
15 Pull-Ups

Today's Workout:
Scheduling Reminder: For the month of October, we are offering the 7:00pm class Monday - Thursday!
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 and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

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).

Gymnastics Clinic Sunday at 10:00am!

Gymnastics Clinic with a focus on Muscle-ups this Sunday, October 5th from 10:00-11:30am. Spaces are very limited, so sign-up today by emailing Coach Josh at josh@808crossfit.com!

Clinics are always FREE for Unlimited Members and $10 for the rest of our members. Sorry, but this clinic is not open to the public -- CrossFit 808 members only.

Today's WOD:
Scheduling Reminder: For the month of October, we are offering the 7:00pm class Monday - Thursday!
A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Build over the course of the ten sets.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 10 Walking Lunges with Dumbbells
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

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).