"We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort."

-Jesse Owens

Today's WOD:

Day 8 of the 90-day Paleo Challenge!

57 days till the 2013 CrossFit Games Open!

A. Three sets of:

Jerk Balance x 3 reps

Rest as needed

B. 15-minutes to build a heavy Split Jerk.

C. 4 sets of:

500m Row or 400m Run

Rest 3 minutes

**30 burpee penalty for every set that deviates +5 sec. from the fastest set.**

Yesterday's WOD Board:

"The moment one gives close attention to any thing, even a blade of grass it becomes a mysterious, awesome, indescribably magnificent world in itself." 

-Henry Miller

Today's WOD:

Day 7 of the 90-day Paleo Challenge!

58 days till the 2013 CrossFit Games Open!

A. Three sets, not for time, of:

15′ Rope Climb x 1-2 ascents

Strict Handstand Push-Ups x 6-18 reps

L-Sit x 30 seconds

B. Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

C. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (30/20 lb)

10 Toes to Bar

Yesterday's WOD Board:

"What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others."

-Pericles

Today's WOD:

Day 6 of the 90-day Paleo Challenge!

59 days till the 2013 CrossFit Games Open!

A. Four sets of:

3-Position Snatch

Rest 2-3 minutes

B. Three sets of:

Halting Snatch Deadlift + Snatch Pull

Rest as needed

C. Back Squats

* Set 1 – 5 reps @ 60% of 1-RM Back Squat

* Set 2 – 3 reps @ 70%

* Set 3 – 2 reps @ 80%

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 90-95%

* Set 6 – Max reps @ 85%

Rest 2-3 minutes between sets

Saturday's WOD Board:

"You only get out of life what you put into it." 

-Ethel Merman

Today's WOD:

Day 4 of the 90-day Paleo Challenge!

61 days till the 2013 CrossFit Games Open!

A. Three sets, not for time, of:
Chest to Bar Pull-ups x 10-12 reps
Double-Unders x 30-40 reps
L-sit Hold x 30-45 seconds

B. In teams of two, with only one person working at a time, complete:
1200m Relay w/ Med Ball (20/14 lb - in 200m Legs)
50 Man-Makers
100 Kettlebell Swings (53/35 lbs.)
150 Wall Balls (20/14 lbs. to 10 ft.)
200 Double-Unders

Yesterday's WOD Board:

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."

-Friedrich Nietzsche

Today's WOD:
Day 3 of the 90-day Paleo Challenge!
62 days till the 2013 CrossFit Games Open!
A. Take 15 minutes to build a heavy Snatch.

B. Take 15-minutes to build a heavy Clean & Jerk.

C. 3 sets of:
Front Squat x 2 reps
Rest as needed

Yesterday's WOD Board:

PM Group Elements officially FULL!

"Every man is the builder of a temple, called his body." 

-Henry David Thoreau

Today's WOD:
A. Gymnastics "Goat" Session:
Take 12-minutes to practice three gymnastics skills of your choice.

B. Two rounds for time of:
Run 800 meters
30 Pull-ups
30 Front squat (115/75 lbs.)
30 Toes-to-bar
30 Power Clean (115/75 lbs.)

PM Class FULL; AM Class has a few more spots - SIGN UP TODAY!

Do you have a New Year's Resolution to live a better life? Start your CrossFit journey at one of the best affiliate in the state and get a jump start on improving your health and fitness!

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (FULL - with Coach Josh). 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 Elements program begins Monday, January 7, 2013. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (PM-FULL) Elements Program.

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

Yesterday's WOD Board:

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."

-Friedrich Nietzsche

Today's WOD:

A. Five sets of:

Back Squat

* Set 1 – 10 reps @ 70-75% of 1-RM

* Set 2 – 8 reps @ 75-80%

* Set 3 – 6 reps @ 80-85%

* Set 4 – 4 reps @ 85-90%

* Set 5 – 3 reps @ 90-95%

Rest 2 minutes between sets.

B. 3 sets of:

Row 1000 meters

Rest 4-minutes

**30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.**

Monday's WOD Board: