Today's Workout:
Scheduling Reminder: Happy Halloween, we will be closing early, so people can go trick-o-treating with their families - NO 7:00pm CLASS tonight!
A. 2 rounds, not for time, of:
Max Unbroken Strict Handstand Push-ups
45% of Max Strict Handstand Push-ups
35% of Max Strict Handstand Push-ups
*Rest as little as needed between sets and rest 2:00 between rounds.

Don't have Strict, sub L-seated DB Presses or Handstand Push-ups off a box.

B. On the 0:00…
3 rounds for time:
10 Clean & Jerks (135/95 lbs)
5/3 Bar Muscle-Ups*

On the 20:00…

For time:
1200 Meter Run

On the 30:00…

3 rounds for time:
10 Thrusters (135/95 lbs)
10 Burpees over the Bar

*No Bar Muscle-ups, sub Chest to Bar Pull-ups x2 or Jumping Chest to Bars x2.

Gym Announcements:

• Plumbing Update: Great news! We will be installing new pressurized toilets on Tuesday, October 31st from noon to about 2:00pm. We hope this will help with the clogging in our plumbing line. We will still have class, but the women's side bathrooms will be CLOSED. Showers and men's side toilet should still be operating.
• Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
• Aloha Friday is 808 Spirit Day: this week's theme is wear black and blue!
• Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
• Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 10:00am and 4:00pm. We will post more heat times later this week!
• Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! Sign-up sheet will be posted on the whiteboard.

Today's Workout:
Scheduling Reminder: On Tuesday, October 31st, Halloween Day, we will be closing early, so people can go trick-o-treating with their families - NO 7:00pm CLASS!
A. Every minute on the minute for 12-minutes (3 Waves):
Minute 1 – 3 Reps @ 74% of 1-RM Snatch
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest

B. Every 2-minutes for 12-minutes (6 sets):
Back Squat
Set 1 - 5 Reps @ 80% of 1-RM Back Squat
Set 2 - 3 Reps @ 84%
Set 3 - 1 Rep @ 88%
Set 4 - 5 Reps @ 80%
Set 5 - 3 Reps @ 84%
Set 6 - 1 Rep @ 88%

C. 21-15-9 rep rounds for time, of:
Calorie Row
Power Snatch (95/65 lbs)

Time cap: 10-minutes

Gym Announcements:

• Plumbing Update: Great news! We will be installing new pressurized toilets on Tuesday, October 31st from noon to about 2:00pm. We hope this will help with the clogging in our plumbing line. We will still have class, but the women's side bathrooms will be CLOSED. Showers and men's side toilet should still be operating.
• Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
• Aloha Friday is 808 Spirit Day: this week's theme is wear black and blue!
• Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
• Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 10:00am and 4:00pm. We will post more heat times later this week!
• Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! Sign-up sheet will be posted on the whiteboard.

URGENT MEMO: No this is NOT a joke, the toilets are again backed up as of 9:30am today (Thursday). We will still have classes and can use the bathrooms in the fronting office building (thanks to our property manager), but there will be NO SHOWERS available today. I will update as soon as I hear more from the plumber.

Important message about Monday morning classes: Unfortunately the plumber was not able to clear the entire clog on Friday and is coming back on Monday morning. We will still have our normal schedule and can use the bathrooms in the fronting offices of the property (thanks to our property manger). However, there are NO SHOWERS, so please plan accordingly. We apologize for the inconvenience.

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets): Power Snatch 3 Reps @ 50% of 1-RM Snatch 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% Followed by... Every 2-minutes for 8-minutes (4 sets): Power Snatch x 1 rep Build to a heavy single.

B. "Isabel"
For Time: 30 Snatches (135/95 lbs)

C. "Optional Accessories" Accumulate 3:00 of Wall Sits

Today's Workout:
Scheduling Reminder: We will be hosting our 2nd Annual Blood Drive this Saturday, October 21, 2017 and will not have classes. There are still open appointments, please email Coach Elyse at elyse@808crossfit.com.
A. Take 15-minutes to build to a heavy-ish 3 rep Overhead Squat.

Let feel dictate load.

B. AMRAP 3:00:
21 Overhead Squats (95/65 lbs)
21 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
18 Overhead Squats (115/75 lbs)
18 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
15 Overhead Squats (135/95 lbs)
15 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
12 Overhead Squats (155/105 lbs)
12 Burpee Over the Erg
Max Calorie Row

Today's Workout:
Scheduling Reminder: We will be hosting our 2nd Annual Blood Drive this Saturday, October 21, 2017 and will not have classes. There are still open appointments, please email Coach Elyse at elyse@808crossfit.com.
A. 3 sets, not for time of:
Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

Don't have Strict, sub L-seated DB Presses or Handstand Push-ups off a box.

B. Take 15-minutes to build to a Heavy Set of 5 Deadlifts.

C. Every minute on the minute for 12-minutes (4 sets):
Minute 1: 15 Deadlifts (225/155 lbs)
Minute 2: 20 Ab-mat Sit-ups or 15 GHD Sit-ups*
Minute 3: Max Calories on Assault Bike

Today's Workout:
A. Every minute on the minute for 12-minutes (3 rounds):
Snatch
Minute 1 – 2 Reps @ 70% of 1-RM
Minute 2 – 2 Reps @ 73% of 1-RM
Minute 3 – 2 Reps @ 76% of 1-RM
Minute 4 – Rest

B. "Fight Gone Bad!"
3 rounds for max reps of:
1-minute of Wall-ball Shots (20/14 lbs to 10')
1-minute of Sumo Deadlift High Pulls (75/55 lbs - NO DROPPING BARS)
1-minute of Box Jumps (20")
1-minute of Push Presses (75/55 lbs - NO DROPPING BARS)
1-minute of Rowing (Calories)
Rest 1-minute between rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Today's Workout:
A. Rear Delt Warm-up
Three sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

B. For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

Today's Workout:
A. Four sets of:
Front-Racked Reverse Lunges x 12-14 reps
Rest 45 seconds after each leg
Rest 90 seconds

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35 lbs)
9 Dumbbell Clean and Jerks (50/35 lbs)

C. "Optional Accessories"
3 sets of:
V-ups x 20 reps
Supermans x 20 reps
Rest as needed

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean + 3 Front Squats + Jerk

Build over the course of the 10 sets to today’s heavy complex.

B. 2 Rounds:
400 Meter Run
30 Thrusters (65/45 lbs)

The goal is to complete each set with one break maximum.

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up)

B. 3 Rounds:
30 Hang Power Cleans (115/75 lbs)
30 Wall Balls (20/14 lbs to 10' - CATCH YOUR BALL)
30 Double-Unders

Time Cap: 20-minutes

Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 7:00am, 8:30am, and 10:00am classes only! Comp Class will meet at 11:00am. Happy Discover's Day!
A. Every two minutes, for 6 minutes (3 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Followed by…

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

B. In pairs, complete as many rounds and reps as possible in 20-minutes, of:
100 Meter Run
12/9 Calorie Row
9 Pull-ups

Partners complete full rounds before switching.

Coach's: 100 Meter Run is to the dumpster and back. Please make sure cones are up and people are running in and out on the correct side.

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. “Team Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53 lbs)

Athletes will complete a full round before switching

SCALED:
No Muscle-up or Handstand Push-up, use these modifications...

4 Strict Pull-ups
8 Hand-Release Push-ups
12 Kettlebell Swings

C. Three sets of:
Dumbbell Floor Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep
(pause for 1-2 seconds in the receiving position)

Build over the 8 sets.

B. 3 Rounds:
500 Meter Row
12 Deadlifts (245/165 lbs)
15 Box Jumps (30/24")

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. 3 sets not for time, of:
Ring Rows x 8-10 reps (get as horizontal as possible)
Handstand Hold x 45-60 seconds
(Freestanding, Nose to Wall, or Heels to Wall)
Rest as needed

B. Every 3-minutes for 12-minutes (4 sets):
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)

C. Complete as many rounds and reps in 8-minutes, of:

15 Abmat Sit-Ups

30 Double Unders

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

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

B. Three sets for max reps/calories:
60 Seconds of Wall Ball Shots (20/14 lbs to 10' - CATCH YOUR BALL!)
60 Seconds of Kettlebell Swings (53/35 lbs)
60 Seconds of Toes to Bar
60 Seconds of Assault Bike
60 Seconds Rest

C. "Optional Accessories"
Two sets of:
Couch Stretch x 60 seconds each side
Floor Shoulder Opener x 60 seconds each side
No Rest Between sets.

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

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-thigh, and floor)

Load by feel (build to around 80-85% of your 1-RM Snatch)

B. Every 3-minutes for 12-minutes (4 sets):
15/12 Cals on Rower
10 Burpees over the Barbell
Max Push Press (95/65 lbs)
NO REST between rounds

NO DROPPING BARBELLS! When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers.

C. "Optional Accessories"
Three sets of:
KB Sumo Deadlift x 6 reps @ 12X2
L-sit Hold x 30 seconds
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 60 seconds, 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. 5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Squat Cleans (135/95 lbs)

Time cap: 20-minutes