PM Elements correction!

Attention all who have signed up for our upcoming PM Elements on Monday, February 4, 2013. I posted the wrong days for the classes. The PM Elements will meet at 

7:15pm on Mondays, Tuesdays, and Thursdays with Coach Josh.

Happy birthday, Mary "The Champ" Schwing!

"I have learned to walk: ever since, I let myself run." 

-Friedrich Nietzsche

Above: Its not everyday you have an athlete turn 61 years old! Its not everyday you have the 60+ Master's Champion crush workouts in your gym... Oh wait! That actually does happen everyday! Thanks for always inspiring me, Mary Schwing! Your big heart and infectious smile motivates me day in and day out. Happy birthday, Mary! Hope you had an extra special one!

Today's WOD:

Day 30 of the 90-day Paleo Challenge!

35 days till the 2013 CrossFit Games Open - REGISTER NOW!

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 (accumulate)

B. Five sets of:
Front Squat + Jerk
Rest as needed

C. Three sets of:
Ring Dips x Max Reps
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

Yesterday's WOD Board:
Will be posted soon.

New Elements begins next week!

"The bamboo which bends is stronger than the oak which resists." 

-Japanese Proverb

Above: Coach Josh and Coach Joe had their dreams come true when we went to Mike's Gym and got coached up by the man himself, Coach B! Coach Josh even PR'd his Front Squat and his "power" Snatch!

Today's WOD:

Day 29 of the 90-day Paleo Challenge!

36 days till the 2013 CrossFit Games Open - REGISTRATION begins today!

A. Back Squat
* Set 1 = x 4 reps @ 75%
* Set 2 = x 3 reps @ 80%
* Set 3 = x 2 reps @ 85%
* Set 4 = x 1 rep @ 90%
* Set 5 = x MAX REPS @ 80-85%

B. For time:
5 Squat Clean (185/125 lbs)
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Clean (185/125 lbs)
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Clean (185/125 lbs)
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Clean (185/125 lbs)
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean (185/125 lbs)
2 Burpees Over the Barbell
4 Pull-Ups

Next GROUP Elements Program begins Monday, February 4, 2013!

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 2 class times for Group Elements: 

7:30am on Monday, Wednesday, and Thursday with Coach Joe

7:15pm on Monday, Tuesday, and (Friday) Thursdays 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. 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 (choose one) 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:
Will be posted soon.

"I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match." 

-Mia Hamm

Today's WOD:
A. 5 sets of:
Front Squat x 1 rep
Rest 2-minutes

B. Every 2 minutes, for a total of 10 minutes (five sets): 
Clean x 2 reps @ 85-95%

C. Three rounds for time of:
400 Meter Run
10 Man-Makers

Yesterday's WOD Board:

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." 

-William Faulkner

Today's WOD:

A. Three sets, not for time, of:

Double-Unders x 30 reps

Toes to Bar x 10-12 reps

Regional Box Jump x 10-12 reps

B. Five sets of:

Snatch x 1.1

(rest 10 seconds between singles)

Rest 2-minutes

C. "Open WOD 11.1"

AMRAP in 10-minutes, of:

15 Power Snatch (75/55 lbs.)

30 Double-Unders

Saturday's WOD Board:

"The main ingredient of stardom is the rest of the team."

-John Wooden

Today's WOD:

Day 25 of the 90-day Paleo Challenge!

40 days till the 2013 CrossFit Games Open!

A. Back Squat
1. 5 reps
2. 3 reps
3. 1 rep
4. 5 reps
5. 3 reps
6. 1 rep
7. 5 reps
8. 3 reps
9. 1 rep
Rest as needed between sets. Go heavy here and have fun!

B. In teams of two, complete five sets each for time of:
10 Toes to Bar
20 Burpees
30 Double-Unders

Yesterday's WOD Board:

Next Group Elements begins on February 4th!

“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”

-Martin Luther King Jr.

Today's WOD:

Day 24 of the 90-day Paleo Challenge!

41 days till the 2013 CrossFit Games Open!

A. 5 sets of:
3-Position Clean
(high hang, mid thigh, floor)
Rest 2-3 minutes

B. "Helen"
3 rounds for time, of:
400m Run
21 KB Swings (53/35 lbs)
12 Pull-ups

Yesterday's WOD Board: