The next Group Elements Program begins tomorrow, June 1st at 6:30pm!

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 tomorrow, Monday, June 1st. Please email josh@808crossfit.com with the subject line, "JUNE15 Elements Program," to reserve your spot. 

Today's Workout:
"Memorial Day Murph"
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Today's Workout:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
Alternating Roll to Pistols x 8-10 reps
Double-Unders x 30-40 unbroken reps

B. Every two minutes, for 12 minutes (6 sets), complete:
Hang Clean x 2 reps + Jerk x 1 rep

C. Three sets for times of:
Row 350 Meters
15 Box Jump-Overs (24/20″)
30 Walking Lunges with KB/DB Farmer Carry (heavy, but without breaking)
Rest 3 minutes

Today's Workout:
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

B. Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

C. Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Strict Handstand Push-Up
Toes-to-Bar

60+: Strict Handstand Push Ups with a 2″ riser

Today's Workout:
A. Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B. Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Cleans (155/105 lbs)
50 Double Unders

Next Group Elements Program begins JUNE 1ST!

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, June 1st. Please email josh@808crossfit.com with the subject line, "JUNE15 Elements Program," to reserve your spot.

Today's Workout:
A. Every 2-minutes, for 16-minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Muscle-Ups (or 6 Ring Dips or Box Dips)
6 Hand Release Push-ups
9 Toes-to-Bar

Rest 3-minutes, then REPEAT.

We are back to Regular Class Schedule! Don't forget, "Memorial Day Murph" will be during classes this Saturday 8:30am or 10:00am.