Today's Workout:
Every 4 minutes for 40 minutes (10 sets):
25/20 Calorie Assault Bike or Rower
10 Strict Handstand Push-Ups or L-seated DB Press

Or as many rounds and reps as possible in 40-minutes with a partner, alternating full rounds.

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 3-7 reps
L-sit Hold x 30-40 seconds
Double-Unders x 40-50 reps

B. In teams of three, conga-line fasion, perform three rounds each for time of:
Row 650/500 Meters
Run 400 Meters
20 Toes to Bar
Rest 1-minute once all 3 have completed the Toes to Bar.

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Snatch + 2 Overhead Squats

Builld over the course of the 10 sets.

B. Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders

Today's Workout:
Important Reminder: Submit your times for 16.5 by 2:00pm (Hawaii time) today!
A. Every two minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + Clean

Build over the course of the 10 sets.

B. 5 rounds each for time, of:
10 Alternating Reverse Lunges (135/95 lbs)
20/15 Cals on the Rower or Assault Bike
Rest 2-minutes or alternate with a buddy.

Second Chance Sunday - 16.5!

The last Second Chance Sunday of the 2016 CrossFit Games Open! Doors will open at 9:30am for you to warm-up.

As always, please park on the street or in the Sherman Williams stalls directly in front of the gym. New Hope Metro has their Easter Services and have reserved the parking lots in front. Thanks!

Heat 1 (10:00am): Glenn T., Ricky, Chris F., and Thibs
Heat 2 (10:20am): Christine C., Liko, Ashlee, and Mary

Important Reminder: New Hope Metro will be hosting Easter services from 7:30am and on, they will be using the parking lots in front for elderly and handicapped attendees.

Please find street parking if the lot is full for Saturday morning classes (8:30am and 10:00am). Thank you for your understanding! Happy Easter weekend!

Today's Workout:
A. 5 sets of:
Bench Press x 4-5 reps
Rest 2-minutes

Build over 5 sets.

B. In teams of two, alternating tasks, 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″)

Open Workout 16.5

Today's Workout:
"16.5 also known as 14.5"
21 Thrusters (95/65 lbs)
21 Bar-facing Burpees
18 Thrusters (95/65 lbs)
18 Bar-facing Burpees
15 Thrusters (95/65 lbs)
15 Bar-facing Burpees
12 Thrusters (95/65 lbs)
12 Bar-facing Burpees
9 Thrusters (95/65 lbs)
9 Bar-facing Burpees
6 Thrusters (95/65 lbs)
6 Bar-facing Burpees
3 Thrusters (95/65 lbs)
3 Bar-facing Burpees

*Master's 55+ use: 65/45 lbs for Thrusters.

HEAT SCHEDULE FOR 16.5:
6:00am: HEAT 1: Gabe, Chris B, Yoshi, Lara, Carma HEAT 2: Beaman, Devon, Melisa, Kirrily, Wayne Childers (visitor) 8:30am: HEAT 1: Linn, Adriana, Haili, Phoebe, Mary, Burciaga, Bob K. HEAT 2: Christine, Emily, Kehau, Shannon (visitor), Joy, Fernando, Glenn T. NOON: HEAT 1: Wallee, Noe, Julie, Jon M., Derek, Ross, Nate O. HEAT 2: Cheyne, Jen J., Jen G., Steve R., David, Steve Y. HEAT 3: Allison, Kathy, Charmine, Josh S., Ken, Justin

Friday Night Lights
Doors will open at 5:30pm for the first heat, which begins at 6:00pm.


VERY IMPORTANT: You must find street parking for this event. The parking lots in front are off limits. We expect a large number of athletes and we do not want to have to  ask you to move your car in the middle of your warm-up or workout.

HEAT 1 (6:00pm): Rachel Lai, Dana, Ren, Bri T., Chad T., Dwight, Ricky, Tom
HEAT 2 (6:20pm): Liko, Priscilla, Sadie, Chantelle T., Tony, Chris F., Brad
HEAT 3 (6:40pm): Ashley P., Lauren W., Lisa, Amy, Nick, Lei, Luke
HEAT 4 (7:00pm): Kate, Brie, Alicia, Traci, Golden, Mikey Y., Sergio
HEAT 5 (7:25pm): Jazmin, Rubi, Liz, Roberto, Eric

Today's Workout:
Reminder: Sign-up for 16.5 validation by noon tomorrow (Thursday)! Heat schedule for Friday will be posted soon after the official announcement.
A. Every 2-minutes for 16-minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

Build to a heavy double for today.

B. Four sets for times of:
10 Burpee Box Jump Overs (24″/20″)
15 Toes-to-Bar
20 Kettlebell Swings (70/53 lbs)
Rest 2 minutes

C. "Optional"
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. Three sets of:

Jerk Balance x 3 reps

Rest as needed

followed by…

Take 15-minutes to today’s 1-RM Split Jerk.

B. 4 rounds for time, of:

5 Muscle-ups

15 Thrusters (135/95 lbs)

Time cap: 15-minutes

No Muscle-up, sub 15 Ring Dips.

Today's Workout:
Reminder: Submit your score for 16.4 by 2:00pm Hawaii time today!
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Cals on the Rower
10 Shoulder to Overhead (115/75 lbs)
10 Box Jumps (24”/20”)

C. "Optional"
Two sets of:
30 Straight Body Crunches

16.4 Validation: If you need a different day/time that was not on Friday or Second Chance Sunday, you will need to setup a day/time with a coach, and there will be a $10 donation to the Team CrossFit 808 travel fund.

Second Chance Sunday - 16.4!

SECOND CHANCE SUNDAY (16.4): 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. Thanks and see you guys tomorrow!

Heat 1 (10:00am): Haili, Ashlee, Tony, Chris, Fernando
Heat 2 (10:20am): Anna, Linn, Emily, Ross, CJ
Heat 3 (10:40am): Amy, Mary, Aaron, Dwight, Shawn
Heat 4 (11:00am): Chantelle, Iris, Byron, Glenn S.

Today's Workout:
A. 3 sets not for time, of:
Muscle-ups x 3-6 reps
Alternating Pistols x 16-20 reps

B. In teams of two, alternating full rounds, complete 3 rounds each of:
Run 400 Meters
8 Front Squats (185/125 lbs – from the ground)

followed immediately by…

In teams of two, alternating full rounds, complete 3 rounds each of:
Run 400 Meters
8 Thrusters (135/95 lbs)

Open Workout 16.4

Today's Workout:
"Open Workout 16.4"
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

HEAT SCHEDULES FOR FRIDAY:
6:00am Class:
Heat 1: Lara, Gabe, Yoshi
Heat 2: Mary, Devon, Nate K.

8:30am Class:
Heat 1: Linn, Phoebe, Christine C., Marsha, Shelley
Heat 2: Christine D., Josh K., Glenn T., Jason C., Randy
Heat 3: Kehau, Joy K., Michelle, Adriana

Noon Class:
Heat 1: Jen J., Jen G., Cheyne, Steve R., Ken
Heat 2: Wallee, Syd, Derek, Ross, Nate O., Steve Y.

Friday Night Lights
Doors will open at 5:30pm for the first heat, which begins at 6:00pm.

VERY IMPORTANT: You must find street parking for this event. The parking lots in front are off limits. We expect a large number of athletes and we do not want to have to  ask you to move your car in the middle of your warm-up or workout.

	Lane 1	Lane 2	Lane 3	Lane 4	Lane 5	Lane 6	Lane 7
Heat 1 (6:00pm):	Teddy	Golden	Nick		Bri T.	Harmony	Lisa
Heat 2 (6:20pm):	Chris B	Beaman	Luke	Phil	Noe	Ren	Alicia
Heat 3 (6:40pm):	Lei	Eric	Darin	Kyle Sherman	Lauren M.	Chantelle	Traci
Heat 4 (7:00pm):	Dwight	Chad T	Ricky		Priscilla	Liko	Jazmin
Heat 5 (7:20pm):	Jon M	Thibs	Sergio	Cullen	Ashley P.	Kate	Rubi
Heat 6 (7:40pm):	CJ	Jeff Hart	David	Roberto	Melisa C.	Lauren S.	Liz
Heat 7 (8:00pm):	Tony	Chris F.		Ryan Southard			Allison

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Clean x 1.1.1
(rest 5-10 seconds between singles)

Build over the course of the 8 sets.

B. Five sets for times:
25/20 Calories of Rowing
10 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes or alternate full rounds with a partner.

These should be all out efforts. Sprint through the set and recover for the next one.

Open Workout 16.4: 
Just like in the past 3 workouts, we will be doing 16.4 on Friday during the 6:00am, 8:30am, and noon classes as well as our "Friday Night Lights" event. The first heat begins promptly at 6:00pm. PLEASE SIGN-UP ON MINDBODY BY NOON ON THURSDAY (MARCH 17TH).

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 AT NOON on the MINDBODY schedule and you will be placed in a heat.

THERE WILL BE NO EXCEPTIONS THIS WEEK IF YOU "FORGET" TO SIGN-UP OR SIGN-UP LATE. If you need a different day/time that is not listed above, you will need to setup a day/time with a coach, and there will be a $10 donation to the Team CrossFit 808 travel fund.

All scores must be submitted by Monday at 2pm (Hawaii time).

VISITORS: 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 NOON ON Thursday. The drop-in fee is $20 (CASH ONLY).

Today's Workout:
A. Every 90 seconds for 15 minutes (10 sets):
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

Start around 50% of 1-RM and build over the course of the 10 sets.

B. For time:
10/7 Muscle-Ups
15 Deadlifts (275/185 lbs)
20 Handstand Push-Ups
40 Alternating Pistols
20 Handstand Push-Ups
15 Deadlifts (275/185 lbs)
10/7 Muscle-Ups

No Muscle-ups, sub 20 Ring Dips.

Just like in the past 2 workouts, we will be doing 16.4 on Friday during the 6:00am, 8:30am, and noon classes as well as our "Friday Night Lights" event. The first heat begins promptly at 6:00pm. PLEASE SIGN-UP ON MINDBODY BY NOON ON THURSDAY (MARCH 10TH).

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 AT NOON on the MINDBODY schedule and you will be placed in a heat.

THERE WILL BE NO EXCEPTIONS THIS WEEK IF YOU "FORGET" TO SIGN-UP OR SIGN-UP LATE**. 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 NOON ON Thursday. The drop-in fee is $20 (CASH ONLY).

**This week and for the final 2 weeks of the Open, if you need a coach to judge you on a different day/time that is not listed above, you will need to setup a day/time and pay the coach $10. The $10 will be a donation to the Team CrossFit 808 travel fund.**

Today's Workout:
Important Reminder: Submit your scores for 16.3 by 2:00pm (Hawaii time) today!
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%

B. Against a 3-minute running clock, complete:
Row 500 Meters
95/65 lb Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.

NO DROPPING BARBELLS FROM OVERHEAD!

Second Chance Sunday - 16.3!

SECOND CHANCE SUNDAY (16.3): 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. Thanks and see you guys tomorrow!

	Lane 1	Lane 2	Lane 3	Lane 4	Lane 5
Heat 1 (10:00am):	Lei	Lia	Priscilla	Jen J.
Heat 2 (10:12am):	Chris B.	Linn	Julie	Liko	Shawn
Heat 3 (10:24am):	Luke	Christine	Ren	Cheyne	Mary S.
Heat 4 (10:36am):	Iris	Haili	Lai Lai	Dana	Derek
Heat 5 (10:48am):	Dwight	Ashley P.			Aaron H.

Today's Workout:
A. Every 2-minutes for 10-mintues (5 sets):
Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 4 reps @ 85%

B. Complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots (20/14 lbs)
10 Strict Handstand Push-Ups

Rest exactly 5 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
20 Calories of Rowing
10 Burpees Over the Erg

16.3!

Today's Workout:

"Open Workout 16.3"

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

6:00am

Heat 1: Bekah, Jamie, Christine, Yoshi, and Nate K

Heat 2: Alex, Gabe, Devon, Chris S., and Steve R.

8:30am

Heat 1: Kellie, Adriana, Emily, Phoebe, Iris (visitor), and Jason C.

Heat 2: Linn, Christine, Mary, Glenn T., and Lei K

Noon

Heat 1: Jen J., Ashley (visitor), Amy, Brian, Ken, and Steve Y
Heat 2: Shawna, Jen G., Lia, Sean O., Nate O., Chad T., and Josh K.
Heat 3: Wallee, Julie, Jason, Brad, Derek, and Justin U.

Friday Night Lights
Doors will open at 5:30pm for the first heat, which begins at 6:00pm.

VERY IMPORTANT: You must find street parking for this event. The parking lots in front are off limits. We expect a large number of athletes and we do not want to have to  ask you to move your car in the middle of your warm-up or workout.

Heat 1 (6:00pm): Nick, Grant, Sergio, Darin, Kehau, Kate, Priscilla, and Lauren M.
Heat 2 (6:10pm): Teddy, Eric, Bryce (visitor), Fernando, Lisa, Melisa, and Lai
Heat 3 (6:20pm): Bri T., Jon F., Golden, Ashlee H., Kellie (visitor), and Noe
Heat 4 (6:30pm): Tony, CJ, Roberto, Lauren S., Alicia, Liko, and Dana
Heat 5 (6:40pm): Ricky, Mike Y., Cullen, Brie, Traci, Liz, and Ren
Heat 6 (6:50pm): Dwight, Thibs, Luke, Rubi, Perkins, and Anna
Heat 7 (7:00pm): Chris F., Blake (visitor), Jon M., Allison, Jazmin, and Chantelle
Heat 8 (7:10pm): Ryan Southard, David, Jamie S.

If you are not in a heat above, it is because you did not sign-up before the NOON cut-off today. You need to email Coach Elyse (elyse@808crossfit.com) ASAP and I will try to get you in a later heat.

IMPORTANT REMINDER:
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 AT NOON on the MINDBODY schedule and you will be placed in a heat.

**This week and for the final 2 weeks of the Open, if you need a coach to judge you on a different day/time that is not listed above, you will need to setup a day/time and pay the coach $10. The $10 will be a donation to the Team CrossFit 808 travel fund.**


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, therefore the submission time will be no later than 2pm (Hawaii Time), NOT 3pm.

Announcement for 16.3, 16.4, and 16.5!

Just like in the past 2 workouts, we will be doing 16.3 on Friday during the 6:00am, 8:30am, and noon classes as well as our "Friday Night Lights" event. The first heat begins promptly at 6:00pm. PLEASE SIGN-UP ON MINDBODY BY NOON ON THURSDAY (MARCH 10TH).

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 AT NOON on the MINDBODY schedule and you will be placed in a heat.

THERE WILL BE NO EXCEPTIONS THIS WEEK IF YOU "FORGET" TO SIGN-UP OR SIGN-UP LATE**. 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 NOON ON Thursday. The drop-in fee is $20 (CASH ONLY).

**This week and for the final 2 weeks of the Open, if you need a coach to judge you on a different day/time that is not listed above, you will need to setup a day/time and pay the coach $10. The $10 will be a donation to the Team CrossFit 808 travel fund.**

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, therefore the submission time will be no later than 2pm (Hawaii Time), NOT 3pm.

Today's Workout:
Important Reminder: Sign-ups for Friday validation will close at NOON today. Please make sure you are signed up on  MINDBODY. Heat schedule will be posted soon after the Open Announcement.
A. Gymnastics Core Work
60 Second Bottom Balance Complex
15 Straight Body Crunches
50 Elbow Jacks

B. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

C. Complete rounds of 30, 20 and 10 reps of:

75/55 lb Thruster

Calories of Rowing on Concept 2 Erg

*ABSOLUTELY NO DROPPING THE BARBELLS.

Today's Workout:
A. Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.

B. For time:
Run 400 Meters
30 Strict Handstand Push-Ups
Run 400 Meters
20 Strict Handstand Push-Ups
Run 400 Meters
10 Strict Handstand Push-Ups
Run 400 Meters

Today's Workout:
A. Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

Start around 50% of your 1-RM Snatch and build over the 15 sets. Focus on mechanics, not load and make the most of your reps here.

B. Three rounds for time of:
21 Wall Balls (30/20 lbs to 10 feet)
15 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups

*Must catch ball for good rep!
No Bar Muscle-up, sub 9 Strict Chest to Bar Pull-ups.

C. "Optional"
Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest as needed

Today's Workout:

Important Reminder: Plug your scores in for 16.2 by 3:00pm today!

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

Split Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

B. Three sets for max reps of:

60 seconds of Cals on the Rower

60 seconds of Muscle-ups

(No Muscle-ups, do Chest to Bar Pull-ups or Ring Dips)

60 seconds of Push Press (135/95 lbs)

60 seconds of Rest

HEATS for Second Chance Sunday 16.2!

SECOND CHANCE SUNDAY (16.2): 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. Thanks and see you guys tomorrow!

Heat 1 (10:00am): CJ, Sean O., Dwight, Ross, Cody (visitor), Mary, Julie and Chantelle Thibs
Heat 2 (10:20am): Ricky, Derek, Thibs, Jon M., Chad T., Linn and Christine
Heat 3 (10:40am): Luke, Jon F., Shawn, Lei, Eric, Jazmin and Ashley P.
Heat 4 (11:00am): Byron, Keoni, Aaron, Chantelle and Iris

UPDATED HEATS for 16.2 Friday Night Lights

Please note the time changes to your heats. Doors will open at 5:30pm for the first heat, which begins at 6:00pm.

VERY IMPORTANT: You must find street parking for this event. The parking lots in front are off limits. We expect a large number of athletes and we do not want to have to  ask you to move your car in the middle of your warm-up or workout.

Today's Workout:
Important Reminder: There is no Weightlifting Club today, Coach Marcus will let you know when you will next meet.
"Open Workout 16.2"
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

6:00am class:
Heat 1: Kirrily, Rebekah, Christine, Yoshi, Chet
Heat 2: Elyse, Phoebe, Chris S., Gabe A., Christian

8:30am class:
Heat 1: Kellie, Adriana, Emily, Linn, Fernando, Glenn T
Heat 2: Mary, Jen J., Jen G., Christine, Burciaga, Brian G (visitor)

Noon class:
Heat 1: Cassie, Lia, Eli, Andrew, Mana, Nate O.
Heat 2: Amy, Julie, Steve Y., Josh K., Chad T.
Heat 3: Syd, Wallee, Ross, Derek, Jason B.

16.2 Friday Night Lights:
Doors will open at 5:30pm for the first heat, which begins at 6:00pm. VERY important: Please cooperate with us and find street parking for this event. We expect a large number of athletes and we do not want to have to  ask you to move your car in the middle of your warm-up or workout.

Heat 1 (6:00pm): Grant, Teddy, Nick, Lei, Alicia, Dana, Lai, Iris
Heat 2 (6:20pm): Darin, Luke, Eric, Bryce (visitor), Traci, Ren, Noe, Bri T.
Heat 3 (6:35pm): Tony, Chris, CJ, Cullen, Kate, Lauren S., Lauren M., Priscilla
Heat 4 (6:50pm): Golden, Mike, David, Justin U., Lisa, Ashley P., Liko, Ashlee H.
Heat 5 (7:05pm): Roberto, Dwight, Brad, Sergio, Liz, Rubi, Melisa, Allison
Heat 6 (7:20pm): Ryan Southard, Jon Muramoto, Josh (visitor), Jazmin, Kehau, Brie, Anna
Heat 7 (7:35pm): Thibs, Shaun (visitor), Cody (visitor), Jamie Shimamoto


If you are not in a heat above, it is because you did not sign-up on MINDBODY. You need to email me ASAP (elyse@808crossfit.com) and I will do my best to get you in a heat.

Today's Workout:
Important Reminder: There is no Weightlifting Club tomorrow, Friday, March 4th, Coach Marcus will let you know when you will next meet.

A. Every 2-minutes for 12-minutes (6 sets):

Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

B. 21-15-9 rep rounds for time, of:

Cals on the Rower

Hang Power Cleans (135/95 lbs)

Ring Dips

Time cap: 18-minutes

C. Two sets of:

Hollow-Body Tuck-Ups x 25 reps

Today's Workout:
A. Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean + Jerk

Please drop the weight after the high hang clean, then reset and clean.

B. Three sets for times of:
30 Wall Ball Shots* (30/20 lbs to 10 feet)
Run 400 Meters
Rest 2 minutes

*Must catch ball for good rep.

C. "Optional"
3 sets of:
Muscle-ups x 2-6 reps
Double-Unders x 40-50 reps

Today's Workout:
A. 3 sets not for time, of:
Handstand Walk x 50 feet
Alternating Pistols x 16-20 reps

B. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps

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

C. Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
9 Deadlifts (225/155 lbs)
6 Box Jump-Overs (24″/20″)