Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
Immediately followed by...
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%
B. Every four minutes, for 20 minutes (5 sets) of:
Run 400 Meters
10 Push Press (95/65 lbs)
5/3 Muscle-Ups
"Performance"
A. Same as above.
B. Every four minutes, for 20 minutes (5 sets) of:
Run 400 Meters
10 Push Press
5 Burpees
Friday, November 14, 2014
Thursday, November 13, 2014
Today's Workout:
Scheduling Reminder: Free Intro Class tonight at 7:00pm. Please email josh@808crossfit.com to RSVP!
A. Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Start around 70% of your 1-RM Front Squat, prioritizing tempo over load.
B. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C. Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Chinese Plank x 60 seconds (face up/face down)
Rest as needed
"Performance"
A. Same as above.
B. Same as above.
C. Same as above.
Scheduling Reminder: Free Intro Class tonight at 7:00pm. Please email josh@808crossfit.com to RSVP!
A. Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Start around 70% of your 1-RM Front Squat, prioritizing tempo over load.
B. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C. Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Chinese Plank x 60 seconds (face up/face down)
Rest as needed
"Performance"
A. Same as above.
B. Same as above.
C. Same as above.
Wednesday, November 12, 2014
Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
B. Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
"Performance"
A. Every 2 minutes, for 10 minutes (5 sets) of:
Jerk x 3 reps
B. Five sets for max reps in 3 minutes of:
Row 500 Meters
L-seated DB Press x Max Reps
Rest 3 minutes between sets.
A. Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
B. Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
"Performance"
A. Every 2 minutes, for 10 minutes (5 sets) of:
Jerk x 3 reps
B. Five sets for max reps in 3 minutes of:
Row 500 Meters
L-seated DB Press x Max Reps
Rest 3 minutes between sets.
Bring a Friend Day tomorrow!
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, November 13th at 7:00pm! RSVP by emailing josh@808crossfit.com. Thanks!
THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 6:30pm on Monday, Tuesday and Thursday. 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 week of Thanksgiving, class will be held on Monday, Tuesday, and Wednesday at 7:00pm.
The next Group Elements begins Monday, November 17th. Please email josh@808crossfit.com with the subject line, "NOV14 Elements Program," to reserve your spot.
THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 6:30pm on Monday, Tuesday and Thursday. 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 week of Thanksgiving, class will be held on Monday, Tuesday, and Wednesday at 7:00pm.
The next Group Elements begins Monday, November 17th. Please email josh@808crossfit.com with the subject line, "NOV14 Elements Program," to reserve your spot.
Tuesday, November 11, 2014
Bring a Friend Day this Thursday at 7:00pm!
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, November 13th at 7:00pm! RSVP by emailing josh@808crossfit.com. Thanks!
Happy Veteran's Day!
Today's Workout:
Scheduling Reminder: We are operating on a holiday schedule today -- 8:00am, 10:00am, and noon classes only. Thanks!
A. Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%
B. Three Wise Men Tribute:
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Scaled – 14/8 lbs)
"Performance"
A. "Performance"
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Power Clean + High Hang Power Clean
B. See scaling above.
Scheduling Reminder: We are operating on a holiday schedule today -- 8:00am, 10:00am, and noon classes only. Thanks!
A. Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%
B. Three Wise Men Tribute:
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Scaled – 14/8 lbs)
"Performance"
A. "Performance"
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Power Clean + High Hang Power Clean
B. See scaling above.
Monday, November 10, 2014
Holiday Schedule tomorrow!
Scheduling Reminder: We will be having a holiday schedule tomorrow, 8:00am, 10:00am, and noon classes only, in honor of Veteran's Day, November 11, 2014. Please let us know what class you will be coming to. Thanks!
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