Today's Workout:
A. Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B. Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Cleans (155/105 lbs)
50 Double Unders
Comments

Next Group Elements Program begins JUNE 1ST!

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, June 1st. Please email josh@808crossfit.com with the subject line, "JUNE15 Elements Program," to reserve your spot.
Comments

Today's Workout:
A. Every 2-minutes, for 16-minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Muscle-Ups (or 6 Ring Dips or Box Dips)
6 Hand Release Push-ups
9 Toes-to-Bar

Rest 3-minutes, then REPEAT.

We are back to Regular Class Schedule! Don't forget, "Memorial Day Murph" will be during classes this Saturday 8:30am or 10:00am.
Comments

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

Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

B. For time:
100 Double-Unders
50 Wall Ball Shots (30/20 lbs)
40 Chest to Bar Pull-ups
30 Burpees
20 KB Swings (70/53 lbs)
Comments

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Saturday, May 23rd: CLOSED

Sunday, May 24th: CLOSED

Monday, May 25th: 4:00pm, 5:00pm, 6:00pm ONLY

Tuesday, May 26th: Regular Class Schedule

We will hold Memorial Day Murph on Saturday, May 30th!
Comments

Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon
A.Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Handstand Hold x 45-60 seconds
L-Sit x 30 seconds

B. Three rounds for time, of:
Row 500 Meters
15 Burpees
30 Kettlebell Swings (70/53 lbs)

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

We will hold Memorial Day Murph on Saturday, May 30th!
Comments

How to watch your 808 teams compete at Regionals!


Don't miss out on any of the action this weekend. The California Regional will have a live stream on the CrossFit Games website: games.crossfit.com.

You can also find a ton of updates through social media! Follow our Facebook page and Instagram (@crossfit808). Also, follow the CrossFit Games Instagram (@crossfitgames).
Comments

Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-8 - 2-3 reps @ 90%
Rest 2-3 minutes

B. 3 rounds for time of:
Run 400 Meters
15 Overhead Squats (135/95 lbs)
15 Pull-Ups

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Comments

Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
A. Six sets of:
Power Clean & Jerk x 2 reps
Rest 2-minutes

You can drop the barbell after each rep, then reset. Does not need to be tap and go.

B. Three rounds for time:
6 Ground to Overhead (155/105 lbs)
12 Box Jumps Overs (24″/20″)
24 Kettlebell Swings (53/35 lbs)
50 Double Unders

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Comments

Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym from 4:30-6:30pm
A. Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest as needed

You are allowed to drop the barbell after the hang snatch, then reset for the snatch from the floor.

B. Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Ab-mat Sit-ups
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!

Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Comments
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