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 2 minutes, for 10 minutes (5 sets):
Push Press x 6 reps

Goal is to be 3-5% heavier than October 22, 2016.

B. Every 2-minutes for 14-minutes (7 sets):
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 95+% x 1 rep

C. In pairs, alternating full rounds, complete 6 rounds for time, of:
200 Meter Run
5 Power Cleans (185/125 lbs)
10 Strict Handstand Push-ups

Immediately followed by...

In pairs, partitioning reps however you like, complete the following for time:
Run 800 Meters (together)
40 Power Cleans (185/125 lbs)
60 Strict Handstand Push-ups

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

B. 4 sets for times, of:
Row 500 Meters
21 Overhead Squats (95/65 lbs)
12 Pull-ups
Rest 3-minutes

Today's Workout:
A. Every 5-minutes for 20-minutes (4 sets):
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)

*Good goal is to use 5-10 lbs more than you used last Friday.

B. 21-15-9 rep rounds for time, of:
Burpee Box Jump Overs (24/20")
Wall Ball Shots (30/20 lbs to 10')

This is meant to be a sprint. Go hard and fast. Please catch the wall ball for good rep!

C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

Today's Workout:
Scheduling Reminder: No 7:00pm class tonight as we are hosting our first Basics Class!
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps

Immediately followed by…

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

Build to today’s heavy.

B. Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings (53/35 lbs)
20 Chest-to-Bar Pull-Ups

Time cap: 18-minutes

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean

Immediately followed by…

Every 2 minutes, for 10 minutes (4 sets):
Clean x 1 rep

Immediately followed by…

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

Build over the course of the 10 sets.

B. Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/75 lbs)
15 Toes to Bar
50 Double-Unders

C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Banded Good Mornings x 20 reps
Ab-Wheel x 10 reps
Rest as needed

Thanksgiving Throwdown 2016

We are so excited to be hosting our third annual Thanksgiving Throwdown! Registration is OPEN TODAY and will CLOSE on Monday, November 14th at 8:00pm. Please email Coach Elyse (elyse@808crossfit.com) to register your team. Use the subject line, "TT2016".

Who: Any CrossFit 808 member! We have 2 divisions - RX and Standard (this division includes our 50+ Master athletes).
What: In-house same-sex partner competition. Sorry, this event is not open to the public.
Where: At the gym. Parking will be limited, but there will be plenty of off-site parking.
When: Friday, November 25th from 6:30-9:00am and all day Saturday, November 26th.
Cost: $80 per team (cash or check only please).