Today's Workout:
A. Every 90 seconds, for 12 minutes (8 sets) of:
Clean + Hang Clean
*Sets 1-2 – 65-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%

B. Four sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 2-minutes

C. Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (185/125 lbs)
10 Burpees Over the Barbell
20 Double-Unders

Rest exactly 5 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (135/95 lbs)
20 Pull-Ups

Today's Workout:
A. Every 30 seconds, for 12-minutes (8 sets of each) perform the following:
Interval 1 (30s) – Snatch Balance x 1 rep
Interval 2 (60s) – Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 75-80% of your 1-RM Snatch.

B. Every two minutes, for 10 minutes (5 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

C. Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups or 3 Strict Pull-ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

Today's Workout:

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps @ 73%

B. Alternating full rounds, complete as many rounds and reps as possible in 18 minutes, of:

3 Power Snatches (135/95 lbs)

6 Kettlebell Swings (70/53 lbs)

9 Tall Box Jumps (30/24")

You may not rebound the Box Jump. You must show full knee and hip lockout on the top of the box.

Thanksgiving Week Schedule:
Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm

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 @ 80%

B. Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Pull-ups + 20 Double-Unders
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Push Press (95/65 lbs)
*Absolutely no dropping the bar from overhead.

"Performance"
A. Same as above.

B. Same as above.

C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – Double-Under practice
Minute 2 – 10 Burpee Step Overs
Minute 3 – 10 Push Press

Today's Workout:
A. Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Single-Arm DB Row x 8-10 reps each @ 2111
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed

"Performance"
Same as above.

Gymnastics Clinic this Sunday!

Gymnastics Clinic with a focus on Handstands and Rope Climbs this Sunday, November 23rd from 10:00-11:30am. Spaces are very limited, so sign up today by emailing Coach Josh (josh@808crossfit.com).

Clinics are always FREE for Unlimited Members and $10 for the rest of our members.

Thanksgiving Week Schedule

Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm

You still have time to register for the Thanksgiving Throwdown if you want to get a workout in post Turkey Day. Find a partner and email Coach Josh (josh@808crossfit.com) by Thursday, November 20th by 5:00pm. We promise the workouts will be a ton of fun!

Here's the list of teams we have competing so far...
Wayne & Johnson
Ryan S & Lawrence
Mana & Byron
Keoni & Chad T
Jorge & Bryson
Aaron H & Kyle
Vic & Matt Alices
Grant & Willis
Ryan B & Ricky
Kamu & Aaron F
Chad H & Paul T
Danny & Nate F
Yoshi & Steve R
Glenn & Paul L

Brianna & Sarah S
Julie & Anna
Olivia & Sica
Dana O & Nikki
Jen & Phoebe
Ren & Cassie
Brie & Sarah V.
Abi & Haylie
Kate & Liko
Shanelle & Raynell
Mary & Marsha