Today's WOD:
A. Take 15-minutes to build to a heavy snatch.

B. Take 10-minutes to build to a heavy Clean & Jerk

C. Three sets of:
Front Squat x 2 reps
Rest as needed

KIDS CLASS SUMMER UPDATE:
Starting next week and continuing all through June and July: Kids Class (ages 5-13) will occur Monday through Friday from 1:00-1:45pm. NO Saturday class.

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:

For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:

The Group Elements Program is 4 weeks long (a total of 12 classes). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Yesterday's WOD Board:

Next Group Elements begins next week!

Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
V-Ups x 15-20 reps

B. Three rounds for time of:
315/205 lb. Deadlift x 7 reps
Burpees x 14 reps
Rest exactly 5 minutes, and then . . .

C. Three rounds for time of:
21 Wall Balls (20/14 lbs)
400 meter Run

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Yesterday's WOD Board:

CrossFit 808 brings home 1st place!

Above: Your team champs from the NorCal Regional! Rocklin in third, Diablo in second, and CrossFit 808 in first!

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-Sit x 30-45 seconds

B. Take 15-minutes to build to a heavy Split Jerk.

C. For time:
100 Double-Unders
50 Handstand Push-Ups
40 Toes to Bar
30 Shoulder to Overhead (185/125 lbs)

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Alternating Pistols x 12 reps (6 each)
Double-Unders x 40-50 reps

B. Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep
(Build over the course of the sets to a heavy single.)

C. Build to 85% of your 1-RM Back Squat, and then . . .
Every minute, on the minute, for 8 minutes
Back Squat x 2-3 reps @ 85% of 1-RM

Saturday's WOD Board:

Today's WOD:
A. In honor of Memorial Day . . .
"Helton"
3 rounds for time, of:
800m Run
30 DB Squat Cleans (50/30 lb)
30 Burpees

Absolutely NO DROPPING Dumbbells!

Yesterday's WOD Board:

Today's WOD:
A. Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

Build to a heavy-ish Deadlift, not a max.

B. "Jackie"
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lb)
30 Pull-ups

Absolutely NO DROPPING empty Barbells!

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Turkish Get-Up x 2-3 reps each arm
Plank Hold x 60 seconds (accumulate)
Toes to bar x 10-12 reps

B. "Isabel"
For time:
30 Snatches (135/95 lb)

Absolutely NO DROPPING BARBELLS under 95 lb!

Yesterday's WOD Board: