Today's Workout:
A. In 10-minutes or less, build to 80-85% of your 1-RM Back Squat, and then…
Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 80%
B. Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
12 Kettlebell Swings (53/35 lbs)
12 Box Jumps (20″)
THIS IS 8-MINUTES, GO HARD AND DON'T HOLD BACK!
C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Banded Good Mornings x 20 reps
Ab-Wheel x 10 reps
Rest as needed
We are hosting our first ever CrossFit 808 blood drive with the Blood Bank of Hawaii on Saturday (9/24) from 8am to 1pm. We are so thankful for the 50+ blood donors! You all are making our first blood drive a huge success already! There are still a few spots available, please email Coach Elyse (elyse@808crossfit.com) to register.
Important Scheduling Reminder: While we will still offer our regularly scheduled 8:30am and 10:00am classes to those who are not donating blood, each class will be HARD CAPPED at 20 athletes (which has been updated on the MINDBODY schedule). Please make sure you are signed in or you will be turned away. Sorry, no out-of-town guests or visitors will be allowed to any of our classes this Saturday! We apologize in advance for the inconvenience.
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