APRIL GROUP ELEMENTS and BRING A FRIEND DAY!

BRING A FRIEND DAY:
Our next Bring-a-Friend Day is Thursday, April 2nd at 6:30pm! This is a FREE Intro Class that everyone is invited to attend. Coach Josh will give you a taste of what CrossFit 808 is all about. Please wear athletic shoes and comfortable clothing. RSVP by emailing josh@808crossfit.com.

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, April 6th. Please email josh@808crossfit.com with the subject line, "APRIL15 Elements Program," to reserve your spot.

Today's Workout:
Scheduling Reminder: Don't forget to plug in your scores for 15.5 by 2pm (Hawaii time) today!
A. Every 90 seconds for 15-minutes (10 sets):
Snatch + 2 Overhead Squats

Builld over the course of the 10 sets.

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 10 Walking Lunges with Dumbbells (you choose the load)
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

Today's Workout:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (70/53 lbs)
20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time.

"Open Workout 15.5"

27-21-15-9 rep rounds for time, of:
Row (Cals)
Thrusters (95/65 lbs)

15.5 HEAT SCHEDULE:

6:00am CLASS:

Danny Teel, Chris S., Yoshi Muraoka (50-54), Nate Fujimoto, Glenn Teraoka (60+), Phoebe Webb, and Debbie Olson

8:30am CLASS:

Christine Dorrepaal, Lauren Kozlowski, and Mary Schwing (60+)

NOON CLASS:

Adam Britt, Paul Trower, James Duggins, Steve Roldolfich (45-49), Chad Hironaka, Jenn Javenko, Hien Vuong, Joanna Vendiola, Sydney Anderson, April Orr, and Julie Goo (45-49)

FRIDAY NIGHT LIGHTS:
FIRST HEAT STARTS AT 6:00PM. There will be no evening classes tomorrow. DOORS WILL OPEN AT 5:30PM FOR ATHLETES TO WARM-UP. THERE WILL BE A DESIGNATED WARM-UP AREA IN THE BACK. LIKE LAST WEEK, EVERYONE PLEASE FIND STREET PARKING. WE WILL HAVE A COACH OUT THERE TO LOOK OVER THE PARKING LOT.

HEAT 1 (6:00-6:20pm):

1. Rachel Lai

2. Dana Okamoto

3. Ren Yamashita

4. Chris Bushaw

5. Dan Wissmann

6. Jeff Chang

7. Teddy Plumlee

HEAT 2 (6:25-6:45pm):

1. Ashlee Harold

2. Cassie Castillo

3. Brie Schwing

4. Ryan Willis

5. Deacon Marshall

6. Cory Johnson

7. Gregg Winn

HEAT 3 (6:50-7:10pm):

1. Kristen Tinsley (visitor)

2. Priscilla Mapeli

3. Kehau Richardson

4. Marcus Stevens

5. Aaron Harold

6. Ryan Scott

7. James Lewis

HEAT 4 (7:15-7:35pm):

1. Sarah Scott

2. Marsha Durbin

Thursday Update: Plumbers found another crack in the main sewage pipe that they are repairing as we speak. Plumbing will be turned off periodically. Also, the sanitation crew is in the gym doing thorough assessment and cleaning. We will still be running classes; however if you were planning on a rest day or some active recovery, like a nice 20-30 min run, today would be a good day for that.

We are starting to realize that a bigger gym means bigger problems. Happy Thursday everyone! Bring on 15.5!

If you have not signed up for validation tomorrow, please let us know ASAP and we will write you down on the sheet.

Heads up gang! Plumbing has officially been shutoff for today (Wednesday), so if you plan on coming to class today, please use the bathroom before you get here. There is a toilet for emergency use in front by the parking lot. We apologize for any inconvenience this is causing, but hopefully we will never have to deal with a sewage spill again.

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

Build over the course of the ten sets based on feel and mechanics.

B. Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Today's Workout:
A. Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

B. Complete as many reps as possible in 9 minutes following the rep scheme below:
Thruster x 3 reps (95/65 lbs)
Burpee Box Jump (24/20") x 3 reps
Thruster x 6 reps
Burpee Box Jump (24/20") x 6 reps
Thruster x 9 reps
BBurpee Box Jump (24/20") x 9 reps
Thruster x 12 reps
Burpee Box Jump (24/20") x 12 reps
Thruster x 15 reps
Burpee Box Jump (24/20") x 15 reps
Thruster x 18 reps
Burpee Box Jump (24/20") x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Urgent Notice: the rest of today's classes (noon, 4, 5, 6, and 7pm) will be cancelled until further notice. We had a sewage backup and the gym has to be shutdown to get sanitized. I am very sorry for the inconvenience this has caused. We should be on normal operating schedule tomorrow. I will update all of you tonight!

Today's Workout:
A. Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1: Row 250/200 Meters
Minute 2: 10 Toes to Bar
Minute 3: 20 Walking Lunges with KB/DB (Farmer's Carry)

Today's Workout:
A. In teams of two, alternating complete rounds, complete 3 rounds each of:
Row 500 Meters
10 Front Squats (185/125 lbs – from the ground)

followed immediately by…

B. In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
10 Thrusters (135/95 lbs)

Today's Workout:
Scheduling Reminder: There are no evening classes today as we will be holding our Friday Night Lights event for 15.4. Doors open at 5:30pm, first heat will start at 6:00pm. Please find STREET PARKING!
CrossFit Games Open Workout 15.4
Complete as many rounds and reps as possible in 8-minutes, of:
3 Handstand Push-ups
3 Cleans (185/125 lbs)
6 Handstand Push-ups
3 Cleans (185/125 lbs)
9 Handstand Push-ups
3 Cleans (185/125 lbs)
12 Handstand Push-ups
6 Cleans (185/125 lbs)
15 Handstand Push-ups
6 Cleans (185/125 lbs)
18 Handstand Push-ups
6 Cleans (185/125 lbs)
21 Handstand Push-ups
9 Cleans (185/125 lbs)
Etc, adding 3 reps to the HSPU each round and 3 reps to the Clean every 3 rounds.

OR

Scaled Version:
Complete as many rounds and reps as possible in 8-minutes, of:
10 Push Press (95/65 lbs)
10 Cleans (115/75 lbs)

15.4 HEAT SCHEDULE

6:00am CLASS:

Danny Teel, Yoshi Muraoka (50-54), Nate Fujimoto, Glenn Teraoka (60+), and Debbie Olson

8:30am CLASS:

Jessica Green (visitor), Olivia Ng, Lauren K., Cassie Castillo, Christine Dorrepaal, and Mary Schwing (60+)

NOON CLASS:

Adam Britt, Paul Trower, James Duggins, Jon Muramoto, Nick (visitor), Steve Roldolfich (45-49), Jenn Javenko, Hien Vuong, Sarah Scott, Syd Anderson, April Orr, and Julie Goo (45-49)

FRIDAY NIGHT LIGHTS:

FIRST HEAT STARTS AT 6:00PM. There will be no evening classes tomorrow. DOORS WILL OPEN AT 5:30PM FOR ATHLETES TO WARM-UP. THERE WILL BE A DESIGNATED WARM-UP AREA IN THE BACK. LIKE LAST WEEK, EVERYONE PLEASE FIND STREET PARKING. WE WILL HAVE A COACH OUT THERE TO LOOK OVER THE PARKING LOT.

HEAT 1 (6:00-6:08pm):

1. Marsha Durbin (RX)

2. Sarah Visinski (RX)

3. Mana Kauhola (RX)

4. Darin Goo (RX)

5. Dan Wissmann (RX)

HEAT 2 (6:15-6:23pm):

1. Ashlee Harold (RX)

2. Joanna Vendiola (RX)

3. Brie Schwing

4. Ryan Willis (Scaled)

5. Chris Bushaw (RX)

6. Jeff Chang (RX)

HEAT 3 (6:30-6:38pm):

1. Rachel Lai (RX)

2. Dana Okamoto (RX)

3. Marcus Stevens (RX)

4. Ryan Scott (RX)

5. Aaron Harold (RX)

HEAT 4 (6:45-6:53pm):

1. Priscilla Mapeli (RX)

2. Ren Yamashita (RX)

3. Cory Johnson (RX)

4. Deacon Marshall (RX)

5. Teddy Plumlee (RX)

6. Nick Lee (RX)

HEAT 5 (7:00-7:08pm):

1. Kehau Richardson (Scaled)

2. Nikki Yamamoto

3. Brian Jones (Scaled)

4. Greg Winn (RX)

5. Vic Mulu (RX)

6. James Lewis (RX)

Today's Workout:
Scheduling Reminder: Don't forget to sign-up for a class/heat on Friday for validation of 15.4!
A. Every 2 minutes, for 20-minutes (10 sets) of:
Power Snatch x 1.1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets. Prioritize speed and mechanics over load.

B. Every 5-minutes, for 20-mintues (4 sets):
Run 400 meters
12 Thrusters (95/65 lbs)
12 Burpees to 6″ Target

Today's Workout:
A. Every 2 minutes, for 20-minutes (10 sets) of:
Power Clean x 1.1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets. Prioritize speed and mechanics over load.

C. Three sets for times of:
Row x 15 calories
24″/20″ Box Jump Overs x 30 reps
Rest 2 minutes

15.3 recap

The aftermath of 15.3! PC: Kate Ikahihifo, @ciderkate

After week 3 of the 2015 CrossFit Games Open, here's where CrossFit 808 stands:

• Mary Schwing, 60+ Masters competitor, holds her 1st place worldwide position after an 14th place finish in 15.3.
• Marsha Durbin, 50+ Masters competitor, moves up to 87th place worldwide after week 3. Keep climbing Marsha! 2 weeks to go.
• Ingrid Rolles, 40+ Masters competitor, moves up one place from last week to 23rd place worldwide.
• Julie Goo, 45+ Master competitor, sits in 70th place worldwide after week 3.
• Matt Beals, 45+ Masters competitor, moves up to 40th place worldwide after week 3.
• Dakota Rager moves up to 5th place in the NorCal Region after a 2nd place finish in the region with 538 reps. He's 89th in the world.
• Team CrossFit 808 is 2nd place in the NorCal Region and 16th place in the world. CrossFit 808 took 4th place in the world for 15.3, with high scores coming from Dakota Rager and Brandy Richardson.
• Team CrossFit 808 Plan B sits in 11th place of the NorCal Region. High scores came from Jay Bernardo, Marcus Stevens, and Paige Castillo. They need to finish in the top 15 in order to qualify for the California Regional in May. 2 weeks to go!

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every minute on the minute for 20 minutes (10 sets):
Odd Minutes: 135/95 lb Hang Squat Cleans x 5 reps
Even Minutes: Bar Facing Burpees x 10 reps

Today's Workout:
Don't forget to plug in your score for 15.3 by 2pm (Hawaii time) today!
A. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Build over the course of the 10 minutes.

B. Pick up immediately after your 10th minute of shoulder press at that weight with…

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

Build over the course of the 10 minutes to today’s heaviest single.

C. Three sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 20 reps
Rest 3 minutes

Today's Workout:
A. In teams of 2, alternating full rounds, compelte five sets (each) for time:
Row 500 Meters
5 Power Cleans (185/125 lbs)
10 Burpees Over the Barbell

B. Three sets of:
Hollow Rocks or Holds x 60 seconds
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

Today's Workout:
Scheduling Reminder: No evening classes tomorrow as we are hosting week 3 of Friday Night Lights.
"Open Workout 15.3"
Complete as many rounds and reps as possible in 14-minutes, of:
7 Muscle-ups
50 Wall Ball Shots (20 to 10'/14 to 9')
100 Double-Unders

OR

Scaled:
Complete as many rounds and reps as possible in 14-minutes, of:
50 Wall Ball Shots (20 to 9'/10 to 9')
200 Single-Unders

15.3 HEAT SCHEDULE

6:00am CLASS:
Chris Stobenau, Danny Teel, Yoshi Muraoka, Nate Fujimoto, Glenn Teraoka (60+), Christine Dorrepaal, and Debbie Olson

8:30am CLASS:
Erik Gorney (visitor), Jen Gorney (visitor), Phoebe Webb, Lauren K., Cassie Castillo, and Mary Schwing (60+)

NOON CLASS:
Adam Britt, Paul Trower, James Duggins, Steve Roldolfich, Jenn Javenko, Hien Vuong, Sarah Scott, Liko Kauhola, Syd Anderson, Priscilla Mapelli, and Julie Goo

FRIDAY NIGHT LIGHTS:
FIRST HEAT STARTS AT 6:00PM. There will be no evening classes tomorrow. DOORS WILL OPEN AT 5:30PM FOR ATHLETES TO WARM-UP. THERE WILL BE A DESIGNATED WARM-UP AREA IN THE BACK. LIKE LAST WEEK, EVERYONE PLEASE FIND STREET PARKING. WE WILL HAVE A COACH OUT THERE TO LOOK OVER THE PARKING LOT.

**Please let me know if I made a mistake on whether you are performing this workout prescribed or scaled.**

HEAT 1 (6:00-6:14pm):
1. Rachel Lai (RX)
2. Chris Bushaw (RX)
3. Aaron Harold (RX)
4. Marcus Stevens (RX)
5. Brie Schwing (Scaled)
6. Sarah Visinski (Scaled)
7. Ryan Willis (Scaled)

HEAT 2 (6:20-6:34pm):
1. Marsha Durbin (RX)
2. Jeff Chang (RX)
3. Dan Wissmann (RX)
4. Darin Goo (RX)
5. April Orr (Scaled)
6. Ashlee Harold (Scaled)
7. Joanna Vendiola (Scaled)

HEAT 3 (6:40-6:54pm):
1. Ren Yamashita (RX)
2. Greg Winn (RX)
3. Ryan Scott (RX)
4. Mana Kauhola (RX)
5. Nick Lee (RX)
6. Kehau Richardson (Scaled)
7. Brian Jones (Scaled)
8. Theodore Plumlee (Scaled)

HEAT 4 (7:00-7:14pm):
1. Dana Okamoto (RX)
2. Vic Mulu (RX)
3. Deacon Marshall (RX)
4. Chris Vesce (RX)
5. James Lewis
6. Trevor (Scaled)
7. Mike Yoshino (Scaled)

Movement and Mobility Course this Sunday

We are very excited to host the Movement and Mobility Course this Sunday, March 15th. Here are a few important announcements about logistics:

Address:
CrossFit 808
419 Waiakamilo Road, Unit 2C
Honolulu, Hawaii 96817

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
There is a ton of street parking around the area, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE on SUNDAYS. Please DO NOT park onsite. There will be a coach monitoring the lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the course. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

Today's Workout:
A. Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest 2-minutes

Build in loads based on speed and mechanics.

B. Three sets of:
Run 400 Meters
15 Toes to Bars
10 Ground to Overhead (135/95 lbs)
Rest 3 minutes

15.3 Validation Schedule Modifications:
Head's up everyone! We will have a  slightly modified validation schedule for 15.3, because of the Movement and Mobility Course that will be held at the gym on Sunday. Please plan ahead and DO NOT forget to sign-up. The sign-up sheets are posted on the clipboard at the gym!

This week's Open Schedule (15.3):
Friday Classes (6am, 8:30am, or noon) or Friday Night Lights (6:00pm-8:00pm)
Saturday (between 11:00-12:30pm)
Sunday - CLOSED for Movement and Mobility Course (NO validations will be done)
Monday (between classes)

Today's Workout:

A. Six sets of:

Front Squat x 1-2 reps

Rest 2-minutes

Build over the course of the six sets.

B. Every minute, on the minute, for 21 minutes (7 sets):

Minute 1 – 30 Double-Unders + 6 Pistols

Minute 2 – 10 Burpee Box Jump Overs (24"/20")

Minute 3 – 3 Power Snatches + 6 Alternating Overhead Reverse Lunges

15.3 Validation Schedule Modifications:
Head's up everyone! We will have a  slightly modified validation schedule for 15.3, because of the Movement and Mobility Course that will be held at the gym on Sunday. Please plan ahead and DO NOT forget to sign-up. The sign-up sheets are posted on the clipboard at the gym!

This week's Open Schedule (15.3):
Friday Classes (6am, 8:30am, or noon) or Friday Night Lights (6:00pm-8:00pm)
Saturday (between 11:00-12:30pm)
Sunday - CLOSED for Movement and Mobility Course (NO validations will be done)
Monday (between classes)

15.2 recap

After week 2 of the 2015 CrossFit Games Open, here's where CrossFit 808 stands:

• Mary Schwing, 60+ Masters competitor, holds her 1st place worldwide position after an 8th place finish in 15.2. She was able to match her score from last year, 199 reps.
• Marsha Durbin, 50+ Masters competitor, moves up to 97th place worldwide after week 2. Marsha PR'd her score from last year by 4 reps.
• Ingrid Rolles, 40+ Masters competitor, moves up to 24th place worldwide after week 2. Ingrid bettered her score in her second attempt of 15.2 by 9 reps.
• Julie Goo, 45+ Master competitor, sits in 69th place worldwide after week 2.
• Matt Beals, 45+ Masters competitor, sits is 67th place worldwide after week 2.
• Dakota Rager moves up to 6th place in the NorCal Region after a 3rd place finish in the world for 15.2 with 427 reps. Congrats on a job well done!
• Team CrossFit 808 is tied for 2nd place in the NorCal Region and 25th place in the world. CrossFit 808 took the highest team score in the world for 15.2, with high scores coming from Dakota Rager and Elyse Umeda.
• Team CrossFit 808 Plan B sits in 10th place of the NorCal Region. High scores came from Jay Bernardo and Paige Castillo. They need to finish in the top 15 in order to qualify for the California Regional in May.

Validation for 15.3 Modified Schedule

Head's up everyone! We will have a  slightly modified validation schedule for 15.3, because of the Movement and Mobility Course that will be held at the gym on Sunday. Please plan ahead and DO NOT forget to sign-up. The sign-up sheets are posted on the clipboard at the gym!

This week's Open Schedule (15.3):
Friday Classes (6am, 8:30am, or noon) or Friday Night Lights (6:00pm-8:00pm)
Saturday (between 11:00-12:30pm)
Sunday - CLOSED for Movement and Mobility Course (NO validations will be done)
Monday (between classes)

Today's Workout:
A. Two sets for quality, not time, of:
Muscle-ups x 3-6 reps
L-Sit x 30-45 seconds

B. Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest 2-minutes

C. For max reps/meters:
4 Minutes of Rowing
3 Minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Double-Unders
1 Minute of Shoulder to Overhead (135/95 lbs)

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
2 Power Cleans + 1 Split Jerk
(pause for 2 seconds in the receiving position of your split jerk)

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Handstand Push-Ups
8 Burpee Box Jump-Overs (24″/20″)

*No HSPU, sub Hand Release Push-ups.

Here's who we have for validations tomorrow (Sunday). Please let us know if we forgot anyone.

Heat 1: Brie Schwing, Marsha Durbin, Dan Wissmann, Brandon Wheeler, and Jeff Chang
Heat 2: April Orr, Brianna Tatekawa, Aaron H., Jon M., and Adam Britt

Doors will open at 10:00am and the first heat will start around 10:30am. New Hope Metro has their Sunday service, so please find street parking. Thanks for your understanding!

Today's Workout:
A. Every minute on the minute for 15-mintues:
Power Clean x 1 rep

B. Every minute on the minute for 24 minutes (8 sets):
Minute 1: Run 200 Meters
Minute 2: 225/155 lbs Deadlift x 10 reps
Minute 3: Burpees to 6" target x 10 reps

Today's Workout:
"CrossFit Games Open Event 15.2"
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

15.2 HEAT SCHEDULE

6:00am CLASS:

Chris Stobenau (RX), Danny Teel (RX), Yoshi Muraoka (RX-50-54), Nate Fujimoto (RX), Glenn Teraoka (60+), and Debbie Olson (RX)

8:30am CLASS:

Damon Oshima (visitor), Christina Demetropolis (visitor), Phoebe Webb, Christine Dorrepaal (RX), and Mary Schwing (60+)

NOON CLASS:

Adam Britt (RX), Paul Trower (RX), Trevor Rowlands (RX), James Duggins (RX), Chad Hironaka (RX 40-44), Steve Roldolfich (RX 45-49), Jenn Javenko, Hien Vuong, Liko Kauhola, Sydney Anderson, Sarah Scott (RX), Julie Goo (RX 45-49), and Marsha Durbin (RX 50-54)

FRIDAY NIGHT LIGHTS:

FIRST HEAT STARTS AT 6:00PM. There will be no evening classes tomorrow. DOORS WILL OPEN AT 5:30PM FOR ATHLETES TO WARM-UP. THERE WILL BE A DESIGNATED WARM-UP AREA IN THE BACK. LIKE LAST WEEK, EVERYONE PLEASE FIND STREET PARKING, NEW HOPE ALSO HAS AN EVENT GOING ON TOMORROW EVENING. WE WILL HAVE A COACH OUT THERE TO LOOK OVER THE PARKING LOT.

HEAT 1 (6:00-6:15pm):

1. Rachel Lai (RX)

2. Brianna Tatekawa (RX)

3. Cassie Castillo

4. Joanna Vendiola (RX)

5. Aaron Harold

6. Jeff Chang
7. Chris Bushaw

HEAT 2 (6:20-6:35pm):

1. Ashlee Harold

2. Sarah Visinski (RX)

3. Lauren Kozlowski

4. Ryan Willis

5. Theodore Plumlee

6. Nick Lee
7. Ryan Scott

HEAT 3 (6:40-6:55pm):

1. Dana Okamoto (RX)

2. Ren Yamashita (RX)

3. Kehau Richardson

4. Darin Goo

5. Deacon Marshall

6. Mana Kauhola
7. Greg Winn

HEAT 4 (7:00-7:15pm):

1. Noe Mikami

2. Priscilla Mapelli (RX)

3. Mike Yoshino

4. Jon Muramoto

5. James Lewis

6. Vic Mulu
7. Cory Johnson

Today's Workout:
A. Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold or (max distance in 60 sec) Handstand Walk

B. 3 rounds for time:
500 Meter Row
25 Kettlebell Swings (70/53 lbs)

C. Three sets, not for time, of:
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Glute-Ham Raises x 6-8 reps @ 2011
Rest 45 seconds

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 75-80% (based on feel)

B. Three sets for times of:
15 Bar-Facing Burpees
10 Overhead Squats (120/90 lbs)
5/3 Muscle-Ups
Rest 3 minutes

No Muscle-ups, sub x3 Chest to Bar Pull-ups (15 reps).

Heads up gang (mainly the 6am athletes)! I just got an email from the Property Manager and they will be SHUTTING OFF the WATER from 7:00-8:00am TOMORROW (THURSDAY, March 5th). They have to do a water back flow test. You will not be able to shower, so please plan accordingly.