CrossFit 808

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).