Today's Workout:
A. Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes

*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique

B. Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
20 Unbroken Wall Ball Shots (30/20 lbs)

*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

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

B. For time:
Row 500 Meters
20 Pull-Ups
30 Thrusters (95/65 lb)
20 Pull-Ups
Row 500 Meters

2015 Shake it Off!

The official 2015 Shake it Off Challenge is here and begins on Monday, January 5th. This challenge will have two phases. Phase 1 (aka the Clean Out): January 5th through February 8th. Phase 2 (aka the Performance): February 23rd through March 28th. More information about the phases will be announced at the informational meeting. 

Mandatory informational meeting will be held on Friday, January 2nd at 6:00pm and Saturday, January 3rd at 10:00am (both sessions will be the same lecture, so you just need to attend one of the two). They will last about an hour. Please RSVP to josh@808crossfit.com.

The buy-in is $50 for both phases and $30 for just Phase 1. There will be prizes awarded after Phase 1 and Phase 2 (official titles to be announced later). There will be access to an official Facebook group as well as two Shake it Off Potlucks at the end of each phase: February 7th and March 28th.

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 2 reps

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

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Strict Pull-Ups
Minute 2 – 20 Alternating Reverse Lunges w/ DBs or KBs (45/25 lbs)
Minute 3 – 10 Burpees + 20 Double-Unders

New Year's Class Schedule:
Wednesday, December 31st: 8:00am, 9:30am and 11:00am classes ONLY.
Thursday, January 1st: CLOSED
Friday, January 2nd: Regular Class Schedule

Get in shape for 2015!

ANNOUNCING THE NEXT 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 6:30pm 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, January 5th. Please email josh@808crossfit.com with the subject line, "JAN15 Elements Program," to reserve your spot.

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets):
Front Squat x 2 reps

Build by feel.

B. In teams of two, alternating rounds, complete as many rounds and reps a possible in 6 minutes of:
4 Power Cleans (135/95 lbs)
4 Burpees Over the Barbell

Rest 2 minutes

In teams of two, alternating every 5 reps, complete as many reps a possible in 6 minutes of:
Burpee Pull-Ups

Rest 2 minutes

In teams of two, alternating rounds, complete as many rounds and reps a possible in 6 minutes of:
6 Wall Ball (20/14 lbs to 10 ft)
6 Burpees

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

B. Every minute, on the minute, for 24 minutes (8 sets):
Min 1 – 30 Double-Unders + 5 Burpees
Min 2 – Ring Push Ups x 10-15 reps @ 1111
Min 3 – Toes to Bar x 10 reps

Scheduling Reminder: We are following a modified schedule today - 4:00pm, 5:00pm, and 6:00pm classes only!
4pm (full): Kathleen, Joy, Marsha, Joanna, Liko, Kawehi, Keisha, Shawna, Shelley, Bob, Alex, Randy, Chad H., Adam B., Danny T., Jon B., Mana, Ken, Steve R., Yoshi, Aaron H., and Justin U

5pm (full): Dana O., Kehau, Lauren, Lai Lai, Peggy, Sarah S., Bri T., Kai, Ren, Debbie O., Darin, Brandon W., Deacon, Evan, Ryan S., Ryan W., Nick, Ryan B., and Steve O.

6pm (14 spots open): Noriko, Kate, Kamu, Emi (visitor), Lawrence, and Jae

Merry Christmas!

We would like to wish you a very merry Christmas today! Hope you are resting and recovering from "12 Days of Christmas". We will see everyone tomorrow!

Today's Workout:
Scheduling Reminder: We are CLOSED tomorrow, December 25th. See you on Friday at the 4:00pm, 5:00pm, and 6:00pm class.
"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Front Squats (135/95 lbs)
4 – Ring Dips (modify with push-ups)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings (70/53 lbs)
9 – Box Jumps (24/20")
10 – Handstand Push-ups
11 – Shoulder to Overhead (135/95 lbs)
12 – Man Makers (45/30 lbs)

12 Days of Christmas Sign-ups:
8:00am class:
Shawna, Kathleen, Christine, Shanelle, Joy, Anna, Liko, Kawehi, Debbie, Lauren, Brianna, Jamey, Noe, Peedi, Keisha, Justin U., Greg W., Deacon, Steve O., Yoshi, Mana, and Bob K

9:30am class:
Ross S., Ryan B., Danny, Carlos, Aaron K., Brandon Frost (visitor), Josh D. (visitor), Jacqui (visitor), Brandon Prieto (visitor), Jordan Prieto (visitor), Kate, Shelley, Mary, Ashley (visitor), Jill, and Chelli

11:00am class:
Raynell, Jae, Janet, Jade, Peggy, Ren, Abi, Julie, Sarah S., Kai, Harmony, Jen J., Ken, Steve Y., Alex, Randy, Chad H., Chad T., Adam B., Brandon, and Ryan S.

Today's Workout:
Scheduling Reminder: We will be following a modified class schedule tomorrow, December 24th - 8:00am, 9:30am, and 11:00am classes only!
A. Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit from Ring Support x 30 seconds
Double-Unders x 40-50 reps

B. Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest 2-minutes

Build over the course of the eight sets.

C. Three sets of:
Clean Pull x 3 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Glute-Ham Raises x 6-8 @ 3011
Rest 60 seconds

Today's Workout:
A. Eight sets of:
Power Snatch + Snatch
Rest 2-minutes

Build over the course of the 8 sets.

Immediately following...
Three sets of:
Snatch Deadlift + Snatch Pull @ 100-110% of 1-RM Snatch
Rest as needed

B. Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2-3 reps
Even Minutes – Row (pick a set number of meters that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)

Start your CrossFit journey in 2015!

ANNOUNCING THE NEXT 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 6:30pm 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, January 5th. Please email josh@808crossfit.com with the subject line, "JAN15 Elements Program," to reserve your spot.

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B. In teams of 2, with only one person working at a time, complete the following for time:
100 Wall Balls (20/14 lbs to 10 ft)
75 Cals on the Rower
50 Burpee Box Jump Overs (24/20")
75 Toes to Bar
100 Wall Balls (20/14 lbs to 10 ft)

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Immediately following...
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

B. Every four minutes, for 20 minutes (5 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5/3 Muscle-Ups

(See November 14, 2014.)

Holiday Schedule:
Christmas Eve, Wednesday, December 24th: 8am, 9:30am, and 11am classes only!
Christmas Day, Thursday, December 25th: CLOSED
Friday, December 26th: 4pm, 5pm, and 6pm classes only!
Saturday, December 27th: Regular Class Schedule.

SIGN UP SHEET IS AT THE GYM. PLEASE LET US KNOW WHICH CLASS YOU'LL BE ATTENDING. THANKS AND HAPPY HOLIDAYS!

Today's Workout:
A. Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

B. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week)
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

B. Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

(Compare results to November 12, 2014.)

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

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

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.

See October 11, 2014.

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%

B. Complete as many rounds and reps as possible in 4 minutes of:
155/105 lb Power Clean x 1 rep
155/105 lb Thruster x 1 rep
155/105 lb Shoulder to Overhead x 1 rep

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by...
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%

B. In teams of three, complete as many rounds and reps as possible in 24 minutes, of:
Row 250/200 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Shoulder to Overhead (95/65 lbs – barbell may not touch the ground at any point once the workout starts)

All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations. The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it safe and off the floor, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate and relieve you of your duty.  PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must run 200 meters together.

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

Immediately followed by...
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75%

Reset the barbell every time on the floor…do not perform these touch and go.

B. Every four minutes, for 16 minutes (4 sets) of:
Run 400 Meters
20 Burpees (6" target over max reach)

Scale the number of Burpees as needed…you should have at least 30 seconds of rest before you start your next set.

Today's Workout:
A. Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Rest 2 minutes between sets

Do not work above prescribed percentages.

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
Weighted Plank x 45-60 seconds
Rest as needed

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

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 Shoulder to Overhead (115/75 lbs)
Rest 4 minutes

Group Elements Holiday Gift Certificates!

Wondering what to get your loved ones for the holidays? Look no further! For a limited time, we are offering Group Elements Gift Certificates for $150. The next session begins Monday, January 5th! Please email info@808crossfit.com for more details.

The CrossFit 808 GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 6:30pm on Monday, Tuesday and Thursday. Attendance at all classes is required to pass. The next Group Elements begins Monday, January 5th at 6:30pm!

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (155/105 lbs)
9 Burpees Over the Barbell
12 Pull-Ups (perform C2B if you are proficient)

Rest exactly 4 minutes, and then…

C. Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs to 10 ft)

Today's Workout:

A. Every minute, on the minute, for 20 minutes:

Minute 1 – Hang Snatch x 1 rep

Minute 2 – Snatch x 1 rep

Perform both movements at 85-90% of your 1-RM Snatch.

B. Three rounds for time of:

12 Toes to Bar

12/9 Strict Handstand Push-Ups

6 Overhead Squats (135/95 lbs)

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%

B. In teams of 2, alternating full rounds, complete as many reps and rounds as possible in 12 minutes of:
3 Deadlifts (275/185 lb)
6 Toes to Bar
9 Regional Box Jumps (24/20")

Rest exactly 2 minutes, and then:
In teams of 2, complete as many rounds and reps as possible in 12-minutes, of:
Run 400 Meters (together)
12 Synchronized Bar Facing Burpees

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Immediately followed by...
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%

B. Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – 10 Pull-ups + 20 Double-Unders
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Push Press (95/65 lbs)

Absolutely no dropping the bar from overhead.

"Performance"
A. Same as above.

B. Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – Double-Under practice
Minute 2 – 10 Burpee Step Overs
Minute 3 – 10 Push Press

Today's Workout:
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%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

(Remember, these numbers should be based off of your tested 1-RM on November 13th…not a number that you hit or dreamed of hitting many moons ago.)

C. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%

B. For time:
Row 2000 Meters
40 Burpees over the Erg

Today's Workout:

A. Every 90 seconds, for 15 minutes (10 sets) of:

Hang Clean + Clean

*Sets 1-3 – 65-70%

*Sets 4-6 – 70-75%

*Sets 7-8 – 75-80%

*Sets 9-10 – 80-85%

B. Against a 15-minute running clock, complete the following:

at 0:00 on the Running Clock

For time:

50 Wall Ball Shots (20/14 lbs to a 10’ Target)

25 Chest to Bar Pull-ups

at 5:00 on the Running Clock

For time:

40 Wall Ball Shots (20/14 lbs to a 10’ Target)

20 Chest to Bar Pull-ups

at 10:00 on the Running Clock

For time:

30 Wall Ball Shots (20/14 lbs to a 10’ Target)

15 Chest to Bar Pull-ups

Today's Workout:
A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep

Perform all movements at 80-85% of your 1-RM Snatch.

B. Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips
2 Front Rack Reverse Lunges (135/95 – barbell starts on the ground)
4 Ring Dips
4 Front Rack Reverse Lunges
6 Ring Dips
6 Front Rack Reverse Lunges
8 Ring Dips
8 Front Rack Reverse Lunges
…and so on, up the ladder by two reps each round.

"Performance"
A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Interval 1 (30s) – High Hang Power Snatch x 1 rep
Interval 2 (60s) – Hang Power Snatch x 1 rep
Interval 3 (90s) – Power Snatch x 1 rep

B. Complete as many rounds and reps as possible in 8 minutes of:
2 Hand Release Push-ups
2 Front Rack Reverse Lunges
4 Hand Release Push-ups
4 Front Rack Reverse Lunges
6 Hand Release Push-ups
6 Front Rack Reverse Lunges
8 Hand Release Push-ups
8 Front Rack Reverse Lunges
…and so on, up the ladder by two reps each round.