Today's Workout:
Scheduling Reminder: We will be closing early tonight in honor of Halloween - NO 7:00pm class tonight! Happy Halloween everyone!
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch

Build over the course of the 9 sets.

B. Against a 4:00 running clock...
3 Rounds:
12 Deadlifts (95/65 lbs)
9 Hang Power Cleans (95/65 lbs)
6 Jerks (95/65 lbs)
In the time remaining: Max Calorie Row

Rest 4-minutes, then...

Against a 4:00 running clock...
2 Rounds:
12 Deadlifts (125/85 lbs)
9 Hang Power Cleans (125/85 lbs)
6 Jerks (125/85 lbs)
In the time remaining: Max Calorie Row

Rest 4-minutes, then...

Against a 4:00 running clock...
1 Round:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Jerks (155/105 lbs)
In the time remaining: Max Calorie Row

Introducing our Comp Group

We are excited to test out a competition group at 808! Our Competition Class follows a specific training program designed for dedicated athletes looking to compete in the sport of fitness. For the month of November, athletes who have all of the following below, may join the Comp Classes (Please see MINDBODY for class times):

205/125 lbs Squat Snatch
285/175 lbs Squat Clean and Jerk
315/205 lbs Deadlift x 5 unbroken reps
315/205 lbs Back Squat x 5 unbroken reps
5/2 unbroken Strict Handstand Push-ups
5/2 unbroken Muscle-ups
10/4 unbroken Bar Muscle-ups
50 unbroken Double-Unders
10 alternating Pistols

The first Comp Class will meet on Monday, November 7th at either 10:30am or 6:00pm. Please contact Coach Elyse (elyse@808crossfit.com) if you are interested in joining the Comp Class.

Today's Workout:

A. Every 90 seconds for 12-minutes (8 sets):

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Followed by…

One set of:

Strict Overhead Press x 10 reps @ 70+% of 1-RM

B. In 15 minutes or less, build to today’s “heavy”…

Deadlift x 2 reps

The goal is to establish today’s “heavy” lift.

C. In pairs, partitioning reps however you like, complete the following for time, of:

100 Cals of Rowing

90 Wall Balls (30/20 lbs to 10')

80 Cals of Rowing

70 Alternating Dumbbell Snatch (55/35 lbs)

60 Cals of Rowing

50 Toes to Bar

40 Cals of Rowing

30 Handstand Push-ups

20 Cals of Rowing

10 Bar Muscle-ups

Today's Workout:
Scheduling Reminder: We will be closing 7:00pm on "Halloween Day," Monday, October 31st, which means NO 7:00pm class!
A. Every 5-minutes for 20-minutes (4 sets):
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)

*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.

B. Every 6 minutes, for 18-minutes (3 sets):
400 Meter Run
30 Kettlebell Swings (70/53 lbs)
15 Toes-to-Bar

Today's Workout:
Scheduling Reminder: We will be closing 7:00pm on "Halloween Day," Monday, October 31st, which means NO 7:00pm class!
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

B. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Sit-ups

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

This is the same sequence as last week. Your goal should be to make slight increases in the weights used.

B. For time:
60 Calories on Rower
50 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
30 Burpee Box Jump Overs
20 Strict Handstand Push-Ups

Please catch the ball for good rep.

Only 2 spots left in the Basics Class that starts next week Wednesday!

Starting on Wednesday, November 2, 2016, at 7:00pm we are introducing the CrossFit 808 Basics Class led by Coach Joshua Akiona! Our Basics Class is for individuals who are interested in joining the gym with no prior CrossFit experience. This class is focussed on not only teaching the basic movements seen in CrossFit, but also making sure athletes are executing movements efficiently. This class is the stepping stone for our Elements Program. 

The Elements Program is still required for participation in our regular group classes; however, because of the lengthy wait list, the Basics Class will allow interested athletes to get into the gym and moving sooner. As an Elements Program spot becomes available, we will offer it to those in the Basics Class first.

The cost is $100 per month and the Basics Class will be capped at 10 athletes (WE ONLY HAVE 2 SPOTS LEFT). Please email info@808crossfit.com if you are interested in joining the Basics Class.