Valentine's Day Mixer Partner Competition

Announcing our first ever co-ed in-house partner comp in February! Find a partner and sign up today!
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Today's Workout:
Scheduling Reminder: Nutrition Lecture with Coach Josh at 6:00pm today!
A. Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1 (Down 3, Hold 2, Explode to the top, 1 second to reset)
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%

B. 4 rounds for time of:
Run 400 Meters
30 Push Presses (45/35 lbs - no dropping barbells)
20 Jumping Chest-to-bar Pull-ups

Time cap: 20-minutes
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New Year Nutrition Challenge Registration!

As the weekend is approaching we are getting ready to kick off our 40-day challenge! The winner gets one month free membership. Points will be awarded based on class attendance, 10-day check-ins, weight lost, and social media posts.

If you plan on participating please fill out our registration form below or by clicking HERE. Deadline is Sunday! More information will be sent to you.

Coach Josh has very useful Nutrition Lectures this week: Wednesday at 6:00pm and Saturday at 10:00am.
 
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Today's Workout:
Happy New Year everyone!
Warm-up:
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

A. Take 15-minutes to build to a heavy Power Clean + Push Jerk.

B. 3 rounds for time of:
60 Air Squats
30 Knees-to-Elbows
30 Ring Push-ups

Time cap: 20-minutes

This week's Gym Announcements:
  • Nutrition Lecture with Coach Josh on Wednesday 6:00pm and Saturday 10:00am. Get great tips on good eating habits for the new year!
  • January's Bring a Friend to Class Day - Saturday, January 6th at 10:00am! Sign-up sheet will be posted on the whiteboard today. If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.
  • 15% off Elements Program if you book between January 1 - 12, 2018. Please email info@808crossfit.com.
  • New Year Nutrition Challenge - 40 days of Clean Eating to start the 2018 off right! Winner will get a FREE month of membership. This will run from January 8th - February 16th. More details to come!
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Today's Workout:
"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Snatches
3 – Thrusters
4 – Muscle-ups (No MU, sub Ring Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (20")
10 – Handstand Push-ups (No HSPU, sub HR Push-ups)
11 – Ground to Overhead
12 – Man Makers

Perform for time, or just for fun.

Advanced barbell load: 135/95 lbs
Intermediate barbell load: 95/65 lbs
Beginner barbell load: 65/45 lbs

Time cap: 50-minutes
Comments

Today's Workout:
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 5 reps @ 78% of 1-RM

C. For Time:
1000 Meter Row
100 Double Unders
500 Meter Row
100 Double Unders
1000 Meter Row

Time cap: 20-minutes
Comments

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

Build over the 10 sets.

B. 15-12-9 rep rounds for time, of:
Thrusters (135/95 lbs)
Bar Muscle-Ups

C. "Optional Accessories"
3 sets of:
60 seconds Weighted Plank Hold
Rest as needed
Comments

Today's Workout:
A. 3 sets, not for time, of:
Handstand Walk x 30 feet
Muscle-ups x 3-6 reps
Double-Unders x 40-50 reps
Rest as needed

No HS Walk, sub Wall Climbs or Wall Walks.
No Muscle-up, sub Ring Dips or Transitions.

B. Every 4-minutes for 20-minutes (5 sets):
30 Air Squats
20/15 Calorie Row
7 Ground to Overhead (135/95 lbs)
Comments

Today's Workout:
A. Two sets of:
30 Second Side Elbow Plank (left)
30 Second Scapular Shrug/Circles from Push-Up Position
30 Second Side Elbow Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

B. Every 2-minutes for 12-minutes (6 sets):
Pausing Snatch X 2 reps
(Pause for 2 seconds at the knee.)
Sets 1-2: 74% of 1-RM Snatch
Sets 3-4: 78%
Sets 5-6: 82%

Immediately follwed by...

Every minute on the minute for 6-minutes (6 sets):
Snatch x 1 rep

Do not to exceed 95%.

C. For Time:
20 Power Snatches (135/95 lbs)
20 Burpees over the Bar
20 Overhead Squats (135/95 lbs)
20 Burpees over the Bar
20 Squat Snatches (135/95 lbs)

Time cap: 16-minutes

Box Brief:
  • Please do not forget to sign-in to classes on MINDBODY. This past week only the 6am class has been consistently signing in. If you are having problems with your MINDBODY account, please email Coach Elyse ASAP. Thanks!
  • Don't forget every Friday is SPIRIT DAY! Rock your favorite CrossFit 808 tee!
  • Our annually "12 Days of Christmas" workout will be on Friday, December 22nd.
  • We will be CLOSED on Christmas Day, Monday, December 25th.
Comments

Today's Workout:
A. In teams of 3, partitioning reps however you like, complete as many rounds and reps as possible in 25-minutes, of:
50 Calorie Row, 50 Burpees over the Bar, 50 Power Snatches (95/65 lbs)
40 Calorie Row, 40 Burpees over the Bar, 40 Power Snatches (115/75 lbs)
30 Calorie Row, 30 Burpees over the Bar, 30 Power Snatches (135/95 lbs)
20 Calorie Row, 20 Burpees over the Bar, 20 Power Snatches (155/105 lbs)
10 Calorie Row, 10 Burpees over the Bar, Max Power Snatches (165/110 lbs)

B. 4 sets for time:
15 Unbroken Touch-N-Go Deadlifts (225/155)
Rest as little as needed between rounds.

Compare to last week’s 3 sets of 20 reps.
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