Today's Workout:
Important Reminder: Plug your scores for 16.1 before 3:00pm (Hawaii time) today!
A. Every 2 minutes, for 20 minutes (10 sets):
*Sets 1-3: High Hang Snatch x 3 reps
*Sets 4-6: Hang Snatch from Mid-Thigh x 2 reps
*Sets 7-10: Snatch x 1 rep

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so.

B. For time:
Row 500 Meters
40 Kettlebell Swings (70/53 lbs)
20 Handstand Push-Ups
100 Double-Unders
20 Handstand Push-Ups
40 Kettlebell Swings (70/53 lbs)
Row 500 Meters

Second Chance Sunday - 16.1

IMPORTANT MESSAGE FOR THOSE WHO HAVE SIGNED UP FOR SECOND CHANCE SUNDAY: Doors to the gym will open at 9:30am for you to come in and warm-up prior to your heat. Please be aware that New Hope Metro has their Sunday services in session and you will need to find street parking! There should be a ton of parking right along the News Station, and you will just have to cross the street to get to the gym. AGAIN, THERE WILL BE NO ONSITE PARKING. Please help us out and cooperate on this matter. If you have any questions or concerns please email me and I will try to get back to you as soon as possible. Thanks and see you guys tomorrow!

Today's Workout:
A. 3 sets, not for time, of:
Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Wall Climbs x 5 reps
(OR Nose to Wall Handstand Hold x 45 seconds)
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettle bell)

B. 5 rounds for time, of:
15 Shoulder to Overhead (135/95 lbs)
15 Box Jumps (24/20")

*Every minute on the minute: 5 Deadlifts (135/95 lbs).

Time cap: 15-minutes

C. Take 10 minutes to stretch/mobilize.

CHANGES TO FRIDAY NIGHT LIGHTS FOR 16.1

IMPORTANT ANNOUNCEMENT ABOUT FRIDAY NIGHT LIGHTS (this does not affect any of the 6:00am, 8:30am, and noon classes): 
With the announcement of 16.1, we have to make a few changes logistically so we can accommodate the 90+ athletes registered for the Open this year. Since the workout requires 25 feet of Walking Lunges, we can only fit 6 athletes in one heat. So, starting at 4:00PM, we will run 6 person heats until we validate everyone needing validation. YOU MUST GO TO MINDBODY now and sign-up for a heat. IF YOU DO NOT SIGN-UP, YOU WILL NOT GET VALIDATED. If you have trouble with the MINDBODY app, just log on with your computer or internet browser. If you are a visitor you must email Coach Elyse (elyse@808crossfit.com) and request a time. Preference will be given to 808 athletes first, but will do our best to accommodate visitors. The validation fee is $20 (cash only).

We are also asking that you come only 30-minutes prior (NOT EARLIER) to your heat and you must leave soon after you finish. Unfortunately, we cannot accommodate the large volume of cars in the parking lot and will ask you to park on the street if you show up too early or try to hangout after your assigned heat. Coach Sage will be enforcing the parking, so please do not upset the pregnant coach! If you park on the street, you can hangout as long as you like!

Link to MINDBODY: https://clients.mindbodyonline.com/classic/admhome?studioid=16383.

Weightlifting Club will be CLOSED tomorrow (Friday) due to the CrossFit Games Open. You guys will be back in action on Monday, February 29th. Thanks!

Today's Workout:
Important Reminder: Sign-up by tonight for Friday Night Lights on the MINDBODY schedule. Heat schedule will be posted this evening.
A. Every 2-minutes for 16 minutes (8 sets):
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat

B. For time:
50 Calories of Rowing
25 Wall Ball Shots (30/20 lbs to 10 ft)
40 Calories of Rowing
20 Wall Ball Shots (30/20 lbs to 10 ft)
30 Calories of Rowing
15 Wall Ball Shots (30/20 lbs to 10 ft)

Please CATCH the ball for a good rep!

The 2016 CrossFit Games Open

Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 6:00pm. The box will open at 5:30pm for everyone to come in and warm-up/mobilize. Heat schedule will be posted the morning of, so don't forget to sign-up on the MINDBODY schedule by Thursday evening. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. Please sign-up by Saturday evening on the MINDBODY schedule and you will be placed in a heat. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 13th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:
Friday – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
Friday Night Lights – Doors open at 5:30pm and first heat starts at 6:00 p.m. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00 a.m. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

*If you are visiting and would like to get validated at our gym, please make sure you email us in advance (elyse@808crossfit.com with the SUBJECT line: Open 2016 visitor). You must email us before Thursday evening of that respective week. The drop-in fee is $20.

Today's Workout:
A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk.

B. Complete as many reps as possible in 9 minutes of:
3 Burpees over the Bar
3 Power Cleans (185/125 lbs)
6 Burpees over the Bar
3 Power Cleans (185/125 lbs)
9 Burpees over the Bar
3 Power Cleans (185/125 lbs)
12 Burpees over the Bar
6 Power Cleans (185/125 lbs)
15 Burpees over the Bar
6 Power Cleans (185/125 lbs)
18 Burpees over the Bar
6 Power Cleans (185/125 lbs)
21 Burpees over the Bar
9 Power Cleans (185/125 lbs)
Etc., adding 3 reps to the Burpees over the Bar each round, and 3 reps to the Power Clean every 3 rounds.

Today's Workout:
A. Two sets, not for time, of:
Muscle-ups x 2-6 reps
Kipping Handstand Push-Ups x 15-20 reps
Toes to Bar x 10-12 reps

B. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

C. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs; Power okay)
30 Double-Unders

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
*Sets 1-3: High Hang Snatch x 1 rep @ 70+%
*Sets 4-6: Hang Snatch x 1 rep @ 80+%
*Sets 7-10: Snatch x 1 rep @ 90+%

Build to today’s heavy single.

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 250/200 Meters
Minute 2 – 15 Russian Kettlebell Swings (70/53 lbs)
Minute 3 – 10 Thrusters** (95/65 lbs)
Minute 4 – 12/10 Chest-to-Bar Pull-Ups

**Absolutely NO dropping barbells from overhead! Please save 10s and 15s!

The 2016 CrossFit Games Open

Registering for the Open:

1. Navigate yourself over to http://games.crossfit.com/
2. At the top right side of the website under the announcements, you’ll see a photo that says “Reebok CrossFit Games 2016” and “REGISTER TO COMPETE” in red.  Go ahead and click there.
3. If you signed up for the 2012, 2013, 2014 or 2015 CrossFit Open, you already have a login. So there is no need to create one.  Just go ahead and sign in with that information. If you did not sign up last year for either event, you will need to go ahead and create a login.
4. Once you login, either with you already established login or with your newly created one, they will ask you some location information and ask for payment; the cost for the Open is $20.
5. After the payment is submitted, you will be brought to a screen that will ask you to designate your affiliate, please select CrossFit 808.

If you have already registered for the Open, don't forget to select CrossFit 808 as your affiliate. Also, please take and pass the Judges Course, then print the certificate out and bring it to the gym. It is very helpful if you are fully aware of what the judge is looking for in full range of motion for every movement. 

Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 6:00pm. The box will open at 5:30pm for everyone to come in and warm-up/mobilize. Heat schedule will be posted the morning of, so don't forget to sign-up on the MINDBODY schedule by Thursday evening. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 13th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:
Friday – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
Friday Night Lights – Doors open at 5:30pm and first heat starts at 6:00 p.m. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00 a.m. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

Today's Workout:
A. Take 20 minutes to build to today’s 1-RM…
Hang Power Clean + Front Squat + Jerk

B. “CrossFit Games Open Event 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerks (135/95 lbs)
3 Toes to Bar
6 Clean & Jerks (135/95 lbs)
6 Toes to Bar
9 Clean & Jerks (135/95 lbs)
9 Toes to Bar
12 Clean & Jerks (135/95 lbs)
12 Toes to Bar
15 Clean & Jerks (135/95 lbs)
15 Toes to Bar
18 Clean & Jerks (135/95 lbs)
18 Toes to Bar

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…

Rest until the running clock reaches 12:00, and then…
Against an 8 minute running clock:
50 Burpees Over the Barbell
Max Double-Unders in remaining time

Today's Workout:

A. Take 20 minutes to build to today’s 1-RM Power Snatch + Overhead Squat.

B. For time:

50 Wall Ball Shots (20/14 lbs to 10 ft)

5 Muscle-Ups

40 Wall Ball Shots

4 Muscle-Ups

30 Wall Ball Shots

3 Muscle-Ups

20 Wall Ball Shots

2 Muscle-Ups

10 Wall Ball Shots

1 Muscle-up

*No Muscle-up, sub Chest to Bar Pull-ups (x3) or Ring Dips (x3).

Today's Workout:
A. Three sets for times of:
Toes to Bar x 12-15 reps
Handstand Push-Ups x 12-15 reps
(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)

B. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

followed by…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

C. In pairs, alternating full rounds, complete 5 rounds each, of:
30 Double-Unders
15 Power Snatches (75/55 lbs)

Absolutely no dropping barbells! These should be sprint sets. Go hard here!

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk

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

B. Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/105 lbs)
12 Hand Release Push-ups
15 Box Jumps (24/20")

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. For time:
60 Bar Facing Burpees
50 Chest-to-Bar Pull-Ups
40 Thrusters (95/65 lbs)

Absolutely no dropping the barbell from overhead!

C. Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

Today's Workout:
Scheduling Reminder: we are following a Holiday Schedule today, Monday, February 15th - 8:30am and 10:00am classes only!
A. Every 2 minutes, for 20 minutes (10 sets):
*Sets 1-3: High Hang Snatch x 2 reps @ 70+%
*Sets 4-6: Hang Snatch x 1 rep @ 80+%
*Sets 7-10: Snatch x 2 reps @ 85+%

Build to today’s heavy double. Drop and reset between reps.

B. Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
115/83 lb Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Handstand Push-ups* x Max Reps

*If you can do these Strict, that is preferred.

Today's Workout:
Scheduling Reminder: We are on a holiday schedule, Monday, January 15th - 8:30am and 10:00am classes only!
A. Two sets, not for time, of:
Bar Muscle-ups x 6-10 reps
Kipping Handstand Push-Ups x 12-15 reps
Double-Unders x 30-50 unbroken reps

For each of these movements, work on movement efficiency – make these as effortless as possible. You know that we don't perform kipping handstand push-ups often, but we need to make sure you’re prepared if they come up in the Open.

B. In pairs, alternating full rounds, complete 5 rounds each, of:
Row 500 Meters
10 Bar-Facing Burpees
10 Shoulder to Overhead (135/95 lbs)

C. Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

Today's Workout:
Scheduling Reminder: We are on a holiday schedule, Monday, January 15th - 8:30am and 10:00am classes only!
A. Every 2-minutes for 10-minutes (5 sets):
Snatch x 2 reps

Drop back down to 65%, and then…

Take 12-minutes to find today's 1-RM Snatch.

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads.

B. OPEN WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-ups
50 Wall-ball shots
100 Double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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 – Max Reps @ 85%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. 3 rounds for time, of:
Run 400 Meters
15 Kettlebell Swings (70/53 lbs)
Run 400 Meters
15 Burpee Box Jump Overs (24/20")

Time cap: 25-minutes

Today's Workout:
Scheduling Reminder: We are on a holiday schedule, Monday, January 15th - 8:30am and 10:00am classes only!
A. Every 90 seconds, for 15 minutes (10 sets) of:
Clean Lift-Off with Pause at Knees + Clean Pull + Power Clean + Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

B. In pairs, alternating full rounds, complete 5 rounds each, of:
15 Calories of Assault Bike or Rower
15 Deadlifts (225/155 lbs)

These should be sprint sets. Go hard here!

C. Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed

Today's Workout:
A. Every 3-minutes for 18-minutes (6 sets) of:
Front Squat with a Pause x 2-3 reps @ 4111
(MUST move up in weight from last week)

B. Three rounds for time of:
21 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups

Today's Workout:
A. Every 2-minutes for 20-minutes (10 sets):
*Sets 1-3: 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
*Sets 4-6: Snatch Pull + Power Snatch + Overhead Squat @ 70-75%
*Sets 7-10: Snatch Lift-Off + Snatch from Below the Knee @ 75+%

B. For times (against a running clock):
30 Cals on the Rower
20 Toes to Bar
10 Power Snatches (155/105 lbs)

Rest exactly 2-minutes and REPEAT.

Today's Workout:
Scheduling Reminder: We are hosting the CrossFit Weightlifting Course and will be CLOSED on Saturday, February 6th.

Go to a local track and perform...
A. 10-15 minutes of warm-up and running mechanics drills, and then…

B. Run 3 Miles @ 80-85% of your 1-Mile PR pace

C. 10 minutes of Cool Down and Stretching

Important Information for Weightlifting Course participants:

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

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:

YOU WILL NOT BE ABLE TO PARK ONSITE. So, please make arrangements to be dropped off, Uber, Lyft, or find street parking. There is plenty of street parking within 300 meters of the gym, 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 after 6pm and on SUNDAYS.

AGAIN, PLEASE DO NOT TRY TO PARK ONSITE. There will be a few coaches monitoring the parking lot and they will turn you away. 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 cert.

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

Today's Workout:
Scheduling Reminder: We are hosting the CrossFit Weightlifting Course and will be CLOSED on Saturday, February 6th. However, we will provided you with an outdoor workout that you can do at a park or in your own driveway.
A. Every 2-minutes for 10-minutes (5 sets):
Clean & Jerk x 3 reps

Drop back down to 65%, and then…

Every 2-minutes for 10-minutes (5 sets):
Clean & Jerk x 2 reps

Make jumps of 5-10 lbs as you build loads. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. 25-20-15-10-5 rep rounds for time, of:
Thrusters (95/65 lbs)
Chest to Bar Pull-ups

Time cap: 20-minutes
ABSOLUTELY NO DROPPING the barbell from overhead.
Penalty = 10 Bar-Facing Burpees

BOX BRIEF:
We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

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:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, 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 after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking 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 cert. 

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. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
Unbroken Double-Unders x 30-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)

B. 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 – Max Reps @ 80%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C. Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Wall Balls (30/20 lbs to 10 ft - must catch ball for rep to count)
30 seconds Rest
60 seconds Push-ups
30 seconds Rest

Important Information for Weightlifting Course participants!

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

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:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, 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 after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking 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 cert. 

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

Today's Workout:
Scheduling Reminder: We are hosting the CrossFit Weightlifting Course and will be CLOSED on Saturday, February 6th. However, we will provided you with an outdoor workout that you can do at a park or in your own driveway.
A. Every 3-minutes for 18-minutes (6 sets) of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)

B. Complete rounds of 21, 15 and 9 reps for time of:
Rowing on Concept 2 (for calories)
Deadlifts (275/185 lbs)
Strict Handstand Push-Ups

C. "Optional Accessories"
Three sets, not for time, of:
Supinated-Grip Chest to Bar Pull-Ups x 5 reps @ 21X0
Rest 60-90 seconds
Dumbbell Z-Press x 5 reps @ 2011
Rest 60-90 seconds

BOX BRIEF:
We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

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:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, 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 after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking 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 cert. 


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

Today's Workout:
Scheduling Reminder: We are hosting the CrossFit Weightlifting Course and will be CLOSED on Saturday, February 6th. However, we will provided you with an outdoor workout that you can do at a park or in your own driveway.
A. Every 90 seconds for 9-minutes (6 sets):
Sets 1-3: High Hang Snatch x 2 reps @ 70-80%
Sets 4-6: Hang Snatch x 2 reps @ 75-85%

Every 2-minutes for 8-minutes (4 sets):
Sets 7-10: Snatch x 2 reps @ 85+%

B. 4 sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Power Snatch (95/65 lbs - NO DROPPING THE BARBELL)
5 Burpee Box Jump-Overs (24/20")
5 Toes to Bar
Rest 3 minutes between sets.

These are all out efforts during the 3-minutes. Push the pace and recover for the next set.