Today's Workout:
A. Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes

*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique

B. Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
20 Unbroken Wall Ball Shots (30/20 lbs)

*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80

B. For time:
Row 500 Meters
20 Pull-Ups
30 Thrusters (95/65 lb)
20 Pull-Ups
Row 500 Meters

2015 Shake it Off!

The official 2015 Shake it Off Challenge is here and begins on Monday, January 5th. This challenge will have two phases. Phase 1 (aka the Clean Out): January 5th through February 8th. Phase 2 (aka the Performance): February 23rd through March 28th. More information about the phases will be announced at the informational meeting. 

Mandatory informational meeting will be held on Friday, January 2nd at 6:00pm and Saturday, January 3rd at 10:00am (both sessions will be the same lecture, so you just need to attend one of the two). They will last about an hour. Please RSVP to josh@808crossfit.com.

The buy-in is $50 for both phases and $30 for just Phase 1. There will be prizes awarded after Phase 1 and Phase 2 (official titles to be announced later). There will be access to an official Facebook group as well as two Shake it Off Potlucks at the end of each phase: February 7th and March 28th.

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 2 reps

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Strict Pull-Ups
Minute 2 – 20 Alternating Reverse Lunges w/ DBs or KBs (45/25 lbs)
Minute 3 – 10 Burpees + 20 Double-Unders

New Year's Class Schedule:
Wednesday, December 31st: 8:00am, 9:30am and 11:00am classes ONLY.
Thursday, January 1st: CLOSED
Friday, January 2nd: Regular Class Schedule

Get in shape for 2015!

ANNOUNCING THE NEXT 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 next Group Elements begins Monday, January 5th. Please email josh@808crossfit.com with the subject line, "JAN15 Elements Program," to reserve your spot.

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets):
Front Squat x 2 reps

Build by feel.

B. In teams of two, alternating rounds, complete as many rounds and reps a possible in 6 minutes of:
4 Power Cleans (135/95 lbs)
4 Burpees Over the Barbell

Rest 2 minutes

In teams of two, alternating every 5 reps, complete as many reps a possible in 6 minutes of:
Burpee Pull-Ups

Rest 2 minutes

In teams of two, alternating rounds, complete as many rounds and reps a possible in 6 minutes of:
6 Wall Ball (20/14 lbs to 10 ft)
6 Burpees

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

B. Every minute, on the minute, for 24 minutes (8 sets):
Min 1 – 30 Double-Unders + 5 Burpees
Min 2 – Ring Push Ups x 10-15 reps @ 1111
Min 3 – Toes to Bar x 10 reps

Scheduling Reminder: We are following a modified schedule today - 4:00pm, 5:00pm, and 6:00pm classes only!
4pm (full): Kathleen, Joy, Marsha, Joanna, Liko, Kawehi, Keisha, Shawna, Shelley, Bob, Alex, Randy, Chad H., Adam B., Danny T., Jon B., Mana, Ken, Steve R., Yoshi, Aaron H., and Justin U

5pm (full): Dana O., Kehau, Lauren, Lai Lai, Peggy, Sarah S., Bri T., Kai, Ren, Debbie O., Darin, Brandon W., Deacon, Evan, Ryan S., Ryan W., Nick, Ryan B., and Steve O.

6pm (14 spots open): Noriko, Kate, Kamu, Emi (visitor), Lawrence, and Jae