Today's Workout:
Scheduling Reminder: We will be closing early tonight in honor of Halloween - NO 7:00pm class tonight! Happy Halloween everyone!
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch

Build over the course of the 9 sets.

B. Against a 4:00 running clock...
3 Rounds:
12 Deadlifts (95/65 lbs)
9 Hang Power Cleans (95/65 lbs)
6 Jerks (95/65 lbs)
In the time remaining: Max Calorie Row

Rest 4-minutes, then...

Against a 4:00 running clock...
2 Rounds:
12 Deadlifts (125/85 lbs)
9 Hang Power Cleans (125/85 lbs)
6 Jerks (125/85 lbs)
In the time remaining: Max Calorie Row

Rest 4-minutes, then...

Against a 4:00 running clock...
1 Round:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Jerks (155/105 lbs)
In the time remaining: Max Calorie Row

Introducing our Comp Group

We are excited to test out a competition group at 808! Our Competition Class follows a specific training program designed for dedicated athletes looking to compete in the sport of fitness. For the month of November, athletes who have all of the following below, may join the Comp Classes (Please see MINDBODY for class times):

205/125 lbs Squat Snatch
285/175 lbs Squat Clean and Jerk
315/205 lbs Deadlift x 5 unbroken reps
315/205 lbs Back Squat x 5 unbroken reps
5/2 unbroken Strict Handstand Push-ups
5/2 unbroken Muscle-ups
10/4 unbroken Bar Muscle-ups
50 unbroken Double-Unders
10 alternating Pistols

The first Comp Class will meet on Monday, November 7th at either 10:30am or 6:00pm. Please contact Coach Elyse (elyse@808crossfit.com) if you are interested in joining the Comp Class.

Today's Workout:

A. Every 90 seconds for 12-minutes (8 sets):

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Followed by…

One set of:

Strict Overhead Press x 10 reps @ 70+% of 1-RM

B. In 15 minutes or less, build to today’s “heavy”…

Deadlift x 2 reps

The goal is to establish today’s “heavy” lift.

C. In pairs, partitioning reps however you like, complete the following for time, of:

100 Cals of Rowing

90 Wall Balls (30/20 lbs to 10')

80 Cals of Rowing

70 Alternating Dumbbell Snatch (55/35 lbs)

60 Cals of Rowing

50 Toes to Bar

40 Cals of Rowing

30 Handstand Push-ups

20 Cals of Rowing

10 Bar Muscle-ups

Today's Workout:
Scheduling Reminder: We will be closing 7:00pm on "Halloween Day," Monday, October 31st, which means NO 7:00pm class!
A. Every 5-minutes for 20-minutes (4 sets):
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)

*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.

B. Every 6 minutes, for 18-minutes (3 sets):
400 Meter Run
30 Kettlebell Swings (70/53 lbs)
15 Toes-to-Bar

Today's Workout:
Scheduling Reminder: We will be closing 7:00pm on "Halloween Day," Monday, October 31st, which means NO 7:00pm class!
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

B. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Sit-ups

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

This is the same sequence as last week. Your goal should be to make slight increases in the weights used.

B. For time:
60 Calories on Rower
50 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
30 Burpee Box Jump Overs
20 Strict Handstand Push-Ups

Please catch the ball for good rep.

Only 2 spots left in the Basics Class that starts next week Wednesday!

Starting on Wednesday, November 2, 2016, at 7:00pm we are introducing the CrossFit 808 Basics Class led by Coach Joshua Akiona! Our Basics Class is for individuals who are interested in joining the gym with no prior CrossFit experience. This class is focussed on not only teaching the basic movements seen in CrossFit, but also making sure athletes are executing movements efficiently. This class is the stepping stone for our Elements Program. 

The Elements Program is still required for participation in our regular group classes; however, because of the lengthy wait list, the Basics Class will allow interested athletes to get into the gym and moving sooner. As an Elements Program spot becomes available, we will offer it to those in the Basics Class first.

The cost is $100 per month and the Basics Class will be capped at 10 athletes (WE ONLY HAVE 2 SPOTS LEFT). Please email info@808crossfit.com if you are interested in joining the Basics Class.

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch

Build to today’s heaviest complex.

B. Complete as many rounds and reps as possible in 4-minutes, of:
10 Power Snatch (75/55#)
10 Burpees

Rest 4:00, then...

Complete as many rounds and reps as possible in 4-minutes, of:
10 Power Snatch (95/65#)
10 Burpees (6" target)

Rest 4:00, then...

Complete as many rounds and reps as possible in 4-minutes, of:
10 Power Snatch (115/75#)
10 Burpees over the Barbell

No dropping barbells from overhead!

C. "Optional Accessories"
Two sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Banded Pull-Aparts x 30-40 reps
Rest as needed

Today's Workout:
A. 3 sets, not for time, of:
Toes to Rings x 10-15 reps
(As fast as possible.)
60 seconds of Nose-to-Wall Handstand Hold
(Get into position via wall-walk.)

B. Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%

C. "Karen"
For time:
150 Wall Balls (20/14 lbs to 10')

See July 16, 2015.

Today's Workout:
A. Take 20 minutes to build to a 5-RM Tempo Back Squat @ 32X1

Goal should be more than 80% of your 1-RM.

B. Every 7 minutes, for 21 minutes (3 sets), perform the following for times:
Row 500 Meters
20 Kettlebell Swings (53/35 lbs)
15 Chest-to-Bar Pull-Ups

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again.

C. Three sets of:
Banded Side Steps x 10 steps (each side)
Banded Good Mornings x 15 reps @ 21X1
(focus on perfect positioning and hamstring activation, don’t worry about depth)
Rest as needed

BASICS CLASS

Starting on Wednesday, November 2, 2016, at 7:00pm we are introducing the CrossFit 808 Basics Class led by Coach Joshua Akiona! Our Basics Class is for individuals who are interested in joining the gym with no prior CrossFit experience. This class is focussed on not only teaching the basic movements seen in CrossFit, but also making sure athletes are executing movements efficiently. This class is the stepping stone for our Elements Program. 

The Elements Program is still required for participation in our regular group classes; however, because of the lengthy wait list, the Basics Class will allow interested athletes to get into the gym and moving sooner. As an Elements Program spot becomes available, we will offer it to those in the Basics Class first.

The cost is $100 per month and the Basics Class will be capped at 10 athletes (spots will go fast). Please email info@808crossfit.com if you are interested in joining the Basics Class.

Today's Workout:
Reminder: Please remember to sign into class on MINDBODY. You will be assessed a penalty or be asked to wait if the class is full. Thanks and even bigger thank you to all of you who are so consistent about it!
A. Every 2-minutes for 6-minutes (3 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

*Goal is to go a little heavier than last week.

B. Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

C. Three rounds for time of:
400 Meter Run
25 Push Press (95/65 lbs)
50 Double-Unders

Time cap: 18-minutes

Today's Workout:
Reminder: Please remember to sign into class on MINDBODY. You will be assessed a penalty or be asked to wait if the class is full. Thanks!
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

B. "Jackie"
For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-ups

See July 11, 2016.

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Today's Workout:
Reminder: Please remember to sign into class on MINDBODY. You will be assessed a penalty or be asked to wait if the class is full. Thanks!
A. Every 2-minutes for 12-minutes (6 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

Try to use last weeks heavy for all 6 sets today.

B. In pairs, alternating full rounds, complete as many rounds and reps as possible in 18-minutes, of:
4/3 Bar Muscle-ups
8 Power Snatches (95/65 lbs)
16 Box Jumps (24"/20")

*Absolutely no dropping the barbell from overhead!

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 68-73%

B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 4 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 6 reps @ 2-4% heavier than on October 1st
Station 2 – 30 seconds of Double-Unders + 200 Meter Run

Today's Workout:
A. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean to a “Heavy” Triple
*Sets 4-6 – Power Clean to a “Heavy” Double
*Sets 7-9 – Power Clean to a “Heavy” Single

“Heavy” doesn’t mean max effort, just a challenging set for today.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean

B. "Cindy"
Complete as many rounds or reps as possible in 20-minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

OR

"Mary"
Complete as many rounds or reps as possible in 20-minutes of:
5 Handstand Push-ups
10 Alternating Single-Leg Squats
15 Pull-ups

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

Today's Workout:
A. 3 sets, not for time, of:
Roll to Candlestick x 10 reps
Paralette Shoot Throughs x 5 reps
(Forward and back is one rep.)
Wall Climbs x 5 reps

B. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-80% of 1-RM

*This percentage is 5% higher than last week.

C. For Time:
12 Overhead Squats (155/105 lbs)
12 Burpees Over the Barbell
12 Hang Squat Cleans (155/105 lbs)
12 Burpees Over the Barbell
12 Ground to Overhead (155/105 lbs)
12 Burpees Over the Barbell

Time cap: 12-minutes

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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift.

B. Against a 6-minute running clock, perform the following:
50/35 Calories on Rower
30 Toes to Bar
Double-Unders for Max Reps

Rest 4 minutes between sets, and REPEAT.

C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

(Set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.)

B. Every 2-minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep

Immediately followed by…

Every 2-minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

C. "Grace"
For time:
30 Clean & Jerks (135/95 lbs)

OR

"Isabel"
For time:
30 Snatches (135/95 lbs)

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

Build to a load that is heavy, but allows you to maintain mechanics.

B. Complete as many rounds and reps as possible in 5-minutes of:
150 Double-Unders (buy in)
In remaining time AMRAP of:
12 Thrusters (95/65 lbs)
12 Chest to Bar Pull-ups

Rest 5 mins, then...

Complete as many rounds and reps as possible in 5-minutes of:
100 Double-Underss (buy in)
In remaining time AMRAP of:
9 Thrusters (115/75 lbs)
9 Chest to Bar Pull-ups

Rest 5 mins, then...

Complete as many rounds and reps as possible in 5-minutes of:
50 Double-Unders (buy in)
In remaining time AMRAP of:
6 Thrusters (135/95 lbs)
6 Chest to Bar Pull-ups

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on "Columbus Day," Monday, October 10th - 7:00am, 8:30am and 10:00am classes only. As always, please make sure you are registered on MINDBODY. There will be no visitors allowed to any of these classes, we apologize in advance for an inconvenience.
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

C. In pairs, partition reps however you like, complete the following for time:
80 Toes to Bar
80 Wall Balls (20/14 lbs to 10 ft)
80 Burpee Box Jumps (24/20)
80 Wall Balls (20/14 lbs to 10 ft)
800 Meter Run (in 200 meter legs)

Please catch the ball for good rep!

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on "Columbus Day," Monday, October 10th - 7:00am, 8:30am and 10:00am classes only. As always, please make sure you are registered on MINDBODY. There will be no visitors allowed to any of these classes, we apologize in advance for an inconvenience.
A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps

B. The Girls in October...
"Diane"
21-15-9 rep rounds for time, of:
Deadlift (225/155 lbs)
Handstand Push-ups

If your "Diane" time is under 4-minutes, perform the Handstand Push-ups Strict.

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

Today's Workout:
A. 3 sets, not for time, of:
Roll to Candlestick x 10 reps
Paralette Shoot Throughs x 5 reps
(Forward and back is one rep.)
Wall Climbs x 5 reps

B. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM

*These are the same percentages as last week. If you completed them at the prescribed tempo increase by 2-3%

C. For time:
Row 800 Meters
80 Double-Unders
40 Kettlebell Swings (70/53 lbs)

This is sprint and should be performed as such. Go hard, don't hold back!

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on "Columbus Day," Monday, October 10th - 7:00am, 8:30am and 10:00am classes only. As always, please make sure you are registered on MINDBODY. There will be no visitors allowed to any of these classes, we apologize in advance for an inconvenience.
A. Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

B. Three rounds for time of:
10 Chest to Bar Pull-ups
15 Thrusters (135/95 lbs)
20 Burpees over the Bar

Time cap:

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 8 reps
Ab-Wheel x 10-15 reps
Rest as needed

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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. The Girls in October...
"Nancy"
5 rounds for time, of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

NO DROPPING BARBELLS FROM OVERHEAD!

C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2" Below the Knee + Snatch @ 60-80%

Same as last week, try to build heavier than last week.

B. In 5-minutes, complete:
50 Cals on Rower + 1 Rd of "Cindy"
In remaining time...
AMRAP of Power Cleans (155/105 lbs)

Rest 5-minutes, then...

In 5-minutes, complete:
35 Cals on Rower + 2 Rds of "Cindy"
In remaining time...
AMRAP of Power Cleans (185/125 lbs)

Rest 5-minutes, then...

In 5-minutes, complete:
20 Cals on Rower  + 3 Rd of "Cindy"
In remaining time...
AMRAP of Power Cleans (205/145 lbs)

C. "Optional Accessories"
One set of:
100 Banded Face Pulls

Today's Workout:
A. Every 2-minutes for 14-minutes (7 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B. In 12 minutes or less, build to today’s “heavy”…
Deadlift x 5 reps

C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 8 reps @ 65-70% of today’s 5-RM
Station 2 – 40 Double-Unders + 12 Toes to Bar