Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Clean x 1 rep

Build to today’s heavy single.

B. "Christine"
3 rounds for time, of:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Snatch x 1 rep

Build to today's heavy single.

B. "Grace"
For time:
30 Clean and Jerk (135/95 lbs)

OR

"Isabel"
For time:
30 Snatches (135/95 lbs)

Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 7:00am, 8:30am, and 10:00am classes only! Sorry no out-of-town guests today (you must be signed in on MINDBODY). We have a full house! PLEASE FIND STREET PARKING FOR CLASSES TODAY. Thanks!
"Memorial Day Murph"
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Partition reps however you like. If you have body armor or a weighted vest, wear it.

Memorial Day Murph on Monday!

Scheduling Reminder: We are following a Holiday Schedule on Monday, May 29th - 7:00am, 8:30am, and 10:00am classes only (you must be signed in on MINDBODY)! Sorry no out-of-town guests today. We have a full house!

PLEASE FIND STREET PARKING FOR CLASSES (either down Kalani Street or the metered parking along the canal as it is free on holidays). Other tenants are still open for business and we do not want you to have to move your car in the middle of "Murph." Thanks for your kokua!

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%

followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean + Jerk @ 65-80%

followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean + Jerk @ 80-95%

B. For time:
75/60 Cal Assault Bike
50 Power Snatches (75/55 lbs)
25 Over-the-Bar Burpees

*Absolutely NO DROPPING BARBELLS.

TOMORROW: 808 BLACK FRIDAY

Wear a black 808 shirt/tank to class tomorrow (Friday) in support of our 2 teams competing at the California Regional. Plan B will be in Heat 1 and Team 808 will be in Heat 3.

FRIDAY (5/26)
Event 1:
Heat 1: 9:00am PDT (6:00am HI time)
Hear 3: 10:00am PDT (7:00am HI time)

Event 2:
Heat 1: 11:00am PDT (8:00am HI time)
Heat 3: 11:40am PDT (8:40am HI time)

Today's Workout:
A. Take 20 minutes to build to today’s 1-RM Back Squat

Let feel dictate loading.

B. “DT”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Time cap: 20-minutes

California Regional/Memorial Day Weekend schedule:

Friday: Normal Schedule

Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!

Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!

Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY. Sorry, no out-of-town guests today! We've got full classes. Thanks!

Tuesday: Normal Schedule