APRIL GROUP ELEMENTS and BRING A FRIEND DAY!

BRING A FRIEND DAY:
Our next Bring-a-Friend Day is Thursday, April 2nd at 6:30pm! This is a FREE Intro Class that everyone is invited to attend. Coach Josh will give you a taste of what CrossFit 808 is all about. Please wear athletic shoes and comfortable clothing. RSVP by emailing josh@808crossfit.com.

ANNOUNCING THE NEXT GROUP ELEMENTS PROGRAM:
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 Private, Semi-Private and Group programs for your convenience. 

If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 6:30pm on Monday, Tuesday and Thursday. 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 Group Elements begins Monday, April 6th. Please email josh@808crossfit.com with the subject line, "APRIL15 Elements Program," to reserve your spot.
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Today's Workout:
Scheduling Reminder: Don't forget to plug in your scores for 15.5 by 2pm (Hawaii time) today!
A. Every 90 seconds for 15-minutes (10 sets):
Snatch + 2 Overhead Squats

Builld over the course of the 10 sets.

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 10 Walking Lunges with Dumbbells (you choose the load)
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
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Today's Workout:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (70/53 lbs)
20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time.
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"Open Workout 15.5"

27-21-15-9 rep rounds for time, of:
Row (Cals)
Thrusters (95/65 lbs)
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15.5 HEAT SCHEDULE:

6:00am CLASS:
Danny Teel, Chris S., Yoshi Muraoka (50-54), Nate Fujimoto, Glenn Teraoka (60+), Phoebe Webb, and Debbie Olson

8:30am CLASS:
Christine Dorrepaal, Lauren Kozlowski, and Mary Schwing (60+)

NOON CLASS:
Adam Britt, Paul Trower, James Duggins, Steve Roldolfich (45-49), Chad Hironaka, Jenn Javenko, Hien Vuong, Joanna Vendiola, Sydney Anderson, April Orr, and Julie Goo (45-49)

FRIDAY NIGHT LIGHTS:
FIRST HEAT STARTS AT 6:00PM. There will be no evening classes tomorrow. DOORS WILL OPEN AT 5:30PM FOR ATHLETES TO WARM-UP. THERE WILL BE A DESIGNATED WARM-UP AREA IN THE BACK. LIKE LAST WEEK, EVERYONE PLEASE FIND STREET PARKING. WE WILL HAVE A COACH OUT THERE TO LOOK OVER THE PARKING LOT.


HEAT 1 (6:00-6:20pm):
1. Rachel Lai
2. Dana Okamoto
3. Ren Yamashita
4. Chris Bushaw
5. Dan Wissmann
6. Jeff Chang
7. Teddy Plumlee

HEAT 2 (6:25-6:45pm):
1. Ashlee Harold
2. Cassie Castillo
3. Brie Schwing
4. Ryan Willis
5. Deacon Marshall
6. Cory Johnson
7. Gregg Winn

HEAT 3 (6:50-7:10pm):
1. Kristen Tinsley (visitor)
2. Priscilla Mapeli
3. Kehau Richardson
4. Marcus Stevens
5. Aaron Harold
6. Ryan Scott
7. James Lewis

HEAT 4 (7:15-7:35pm):
1. Sarah Scott

2. Marsha Durbin
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Thursday Update: Plumbers found another crack in the main sewage pipe that they are repairing as we speak. Plumbing will be turned off periodically. Also, the sanitation crew is in the gym doing thorough assessment and cleaning. We will still be running classes; however if you were planning on a rest day or some active recovery, like a nice 20-30 min run, today would be a good day for that.

We are starting to realize that a bigger gym means bigger problems. Happy Thursday everyone! Bring on 15.5!

If you have not signed up for validation tomorrow, please let us know ASAP and we will write you down on the sheet.
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Heads up gang! Plumbing has officially been shutoff for today (Wednesday), so if you plan on coming to class today, please use the bathroom before you get here. There is a toilet for emergency use in front by the parking lot. We apologize for any inconvenience this is causing, but hopefully we will never have to deal with a sewage spill again.
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Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Build over the course of the ten sets based on feel and mechanics.

B. Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders
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Today's Workout:
A. Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

B. Complete as many reps as possible in 9 minutes following the rep scheme below:
Thruster x 3 reps (95/65 lbs)
Burpee Box Jump (24/20") x 3 reps
Thruster x 6 reps
Burpee Box Jump (24/20") x 6 reps
Thruster x 9 reps
BBurpee Box Jump (24/20") x 9 reps
Thruster x 12 reps
Burpee Box Jump (24/20") x 12 reps
Thruster x 15 reps
Burpee Box Jump (24/20") x 15 reps
Thruster x 18 reps
Burpee Box Jump (24/20") x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
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Urgent Notice: the rest of today's classes (noon, 4, 5, 6, and 7pm) will be cancelled until further notice. We had a sewage backup and the gym has to be shutdown to get sanitized. I am very sorry for the inconvenience this has caused. We should be on normal operating schedule tomorrow. I will update all of you tonight!


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