CrossFit 808
Thu, Jun 6 2013 04:30
Today's WOD:
A. Three sets, not for time, of:
Handstand Push-ups x 10-15 reps
Alternating Pistols x 10-12 reps
L-Sit x 30 seconds

B. In teams of 2, alternating movements, complete as many rounds as possible in 20-minutes:
5 Deadlifts (275/185 lbs)
10 Chest to Bar Pull-Ups
15 Wall Ball Shots (20/14 lb)

If you are not proficient in the Chest to Bar Pull-ups, sub regular Pull-ups.
Elyse

Wed, Jun 5 2013 04:30
Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-6 reps
Turkish Get-ups x 2-4 on each arm

B. Take 15-minutes to build to a heavy Split Jerk.

C. Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
5 Burpees
Elyse

Tue, Jun 4 2013 04:30

Above: This past weekend's "Bring a Friend Day"!
Today's WOD:
A. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle.)
Rest 3 minutes

B. Three sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 3 minutes

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (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.

The next AM begins tomorrow, Tuesday, June 4, 2013. The next PM begins on Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Mon, Jun 3 2013 06:28
Today's WOD:
A. Five sets of:
3-Position Snatch
(high hang, mid-hang, floor)
Rest 2-minutes

B. "Nate"
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (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.

The next AM begins tomorrow, Tuesday, June 4, 2013. The next PM begins on Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Sat, Jun 1 2013 06:27
Today's WOD:
A. Two sets, not for time, of:
Run 400 Meters @ 70-80%
Pull-Ups x 7-10 reps

B. For time:
Run 1 Mile
60 Pull-Ups
Run 1 Mile
Elyse
Comments
Fri, May 31 2013 04:30
Today's WOD:
A. Take 15-minutes to build to a heavy snatch.

B. Take 10-minutes to build to a heavy Clean & Jerk

C. Three sets of:
Front Squat x 2 reps
Rest as needed

KIDS CLASS SUMMER UPDATE:
Starting next week and continuing all through June and July: Kids Class (ages 5-13) will occur Monday through Friday from 1:00-1:45pm. NO Saturday class.

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (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.

The next AM begins Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Next Group Elements begins next week!
Thu, May 30 2013 12:59
Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
V-Ups x 15-20 reps

B. Three rounds for time of:
315/205 lb. Deadlift x 7 reps
Burpees x 14 reps
Rest exactly 5 minutes, and then . . .

C. Three rounds for time of:
21 Wall Balls (20/14 lbs)
400 meter Run

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (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.

The next AM begins Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Elyse
Comments (1)
CrossFit 808 brings home 1st place!
Wed, May 29 2013 01:16

Above: Your team champs from the NorCal Regional! Rocklin in third, Diablo in second, and CrossFit 808 in first!
Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-Sit x 30-45 seconds

B. Take 15-minutes to build to a heavy Split Jerk.

C. For time:
100 Double-Unders
50 Handstand Push-Ups
40 Toes to Bar
30 Shoulder to Overhead (185/125 lbs)
Elyse
Comments
Wed, May 22 2013 05:00
Today's WOD:
Scheduling Reminder: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Take 15-minutes to build to a heavy Clean.

B. Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest 90 seconds

C. Three sets of:
Front Squat x 2 reps
Rest 2-minutes

Modified Schedule during Regionals:
During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Elyse
Comments
Tue, May 21 2013 04:30

Above: 2013 Regional shirts have been printed! Come and get them before they sell out!
Today's WOD:
A. Take 15-minutes to build to a heavy Split Jerk.

B. Five sets for times of:
Row 250 Meters
155/105 lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Rest while partner goes, or 3-minutes.

Modified Schedule during Regionals:
During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Elyse
Comments
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