We are hosting a Free Intro to CrossFit session at the Lululemon Ala Moana store, TOMORROW, Saturday, January 24th at 8:30am! Let your friends and family members know, so we can pack the house and show them what CrossFit 808 is all about.
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Today's Workout:
A. Three sets, not for time, of:
15-20 "Open" Box Jumps (24/20")
10-12 Alternating Pistols

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension x 10 reps @ 2012
Rest 45 seconds
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Free Intro to CrossFit session this Saturday!

Come join Coach Sage, Coach E and Coach Shay this Saturday at the Lululemon Ala Moana store! We are hosting a Free Intro to CrossFit session at 8:30am! Let your friends and family members know, so we can pack the house and show them what CrossFit 808 is all about.


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Today's Workout:
A. Three sets, not for time, of:
L-sit Hold x 30-45 seconds
Double-Unders x 40-50 reps
(Unbroken if you are proficient.)

B. Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-90% of 1-RM C&J

C. Three sets for times of:
10 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
20 Kettlebell Swings (70/53 lbs)
Rest 2 minutes
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Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85% of 1-RM Snatch

B. For times:
C1.
For time:
Row 500 Meters
20 Burpees Over the Erg (Sub regular Burpees)
When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 10 reps
Toes to Bar x 10 reps (Sub 20 Ab-Mat Sit-ups)
When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
135/95 lb Alternating Front-Racked Lunges x 10 steps
24″/20" Box Jumps x 20 reps
When the clock reaches 18:00, complete the following…

C4.
For time:
Row 500 Meters
20 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)
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Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 8am, 9:30am, and 11am classes only!
A. Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 1 rep @ 85-95%
Strict Handstand Push-ups x 6 reps

*If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps, sub L-seated DB Press or work on negatives.

B. For times:
185/125 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps

C. Every 3-minutes, for 18 minutes (6 sets):
20 Double-Unders
15 Wall Ball Shots (30/20 lb to 10 ft)
10 Chest-to-Bar Pull-Ups OR Pull-ups
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Martin Luther King Day: Holiday Schedule

Holiday Schedule on Monday, January 19th:
8:00am (CLOSED): Yoshi, Bob K., Fernando, Deacon, Darin, Aaron H., Kyle, Glenn, Kirrily, Joy K.,  Christine, Shanelle, Mary, Lauren, Jonita, Bernie, Phoebe, Ashlee H., Ren, and Kai

9:30am (4 spots available): Mana, Evan, Lawrence, Ryan B., Bush, Jules, Kathleen, Anna, Brianna, Melisa, Lai, Peggy, Brie, Kate, Peedi, and Keisha

11:00am (CLOSED): Adam B., Teddy, Alex, Randy, Ryan S., Domenic, Chad, Kurt, Ken, Michael, Jen J., Hien, Syd, Jade, Sarah S., Janie, Julie, Sharnell, Jamie, Janet, and Priscilla
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Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4/2 Muscle-Ups (Sub 8 Chest to Bar OR 8 Pull-ups)
8 Deadlifts (225/155 lbs)

Rest 4 minutes, and then…
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4 Power Cleans (135/95 lbs)
8 Toes to Bar

Rest 4 minutes, and then…
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4 Power Snatches (95/65 lbs)
20 Double-Unders

Scheduling Reminder: We will be following a Holiday Schedule on Monday, January 19th "MLK Day" - 8:00am, 9:30am, and 11:00am classes only! Please RSVP at the gym. Thanks!
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Today's Workout:
A. Every 90 seconds, for 15-minutes (10 sets):
Push Press + Power Jerk

B. For times:
Row 1000 Meters
115/75 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Row 500 Meters
135/95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes

Row 250 Meters
155/105 lb Shoulder to Overhead x 15 reps

C. Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

Scheduling Reminder: We will be following a Holiday Schedule on Monday, January 19th "MLK Day" - 8:00am, 9:30am, and 11:00am classes only! Please RSVP at the gym. Thanks!
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Today's Workout:
A. Every 3-minutes, for 15-minutes (5 sets):
Row 250/200 Meters
10 Alternating Pistols
10 Pull-Ups

If you don't make it in the 3-minutes, roll into the next 3-minutes and finish the set, then rest the remainder of the time.

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds

CrossFit 808 is Introducing a Saturday Competition Group:
Feel like taking your CrossFit game to the next level? Well here's your chance! We will be starting a competition group on Saturdays, where you will perform the "Competition Workout of the Day" under the watchful eye of Coach Josh. Time on Saturdays will be strictly between 10:30 a.m. - 12:00 p.m, workouts must be completed within 90 minutes (10:00 a.m. mobility/warm-up okay). 

Sign-up for the CrossFit 808 Comp Group by emailing Coach Josh at josh@808crossfit.com with the subject line, "Sat Comp Group." First session will start next Saturday, January 17th. If you are two or three times a week member, this session will count as one of your weekly classes. While there is no "RX Checklist" for this group, scaling will be very minimal during these sessions (unless there is an injury). Please see Coach Josh or Coach Elyse for more information.
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