Wednesday, March 16, 2016

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 LATEIf 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 ( with the SUBJECT line: Open 2016 visitor). You must email us before NOON ON Thursday. The drop-in fee is $20 (CASH ONLY).

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